Strength:
Every :30 for 10 Rounds
2 Push Jerks @ 70 – 75%
Conditioning:
600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14)
Strength:
E3MOM 15
Romanian Deadlift
1: [email protected] – 55%
2: [email protected] – 60%
3: [email protected] – 60%
4: [email protected] – 60%
5: [email protected] – 65%
% Based on 1RM Deadlift
Conditioning:
4 Rounds
16 Box Jumps (24/20) (Rx+: 30/24)
8 Hang Power Cleans
Barbell weight increases each round.
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (205/135)
Time Cap 12:00
Arctic Core Blast – 6:45pm!!!!
Strength:
E2MOM 12
Front Squats
1: [email protected] – 80% (:03 Pause)
2: [email protected] – 80%
3: [email protected] – 85%
4: [email protected] – 90%
5: [email protected] – 95%
6: [email protected] – 95%+
Conditioning:
Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest
| Weekly Overview | Events/Classes | |
| Monday | Hang Squat Snatch | |
| Tuesday | Front Squats | Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | Romanian Deadlifts | |
| Thursday | Push Jerks | Open 21.1 Announcement at 8pm! |
| Friday | TBA | |
| Saturday | Open Workout 21.2 | Skills Class at 1:15pm: Strict/Kipping/Butterfly Pullups |
| Sunday | TBA | Yoga – 10:00am |
Strength:
E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning:
3 Rounds
10 Bar Facing Burpees
10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)
10 Bar Facing Burpees
10 Toes to Bar (Fx: 7) (Rx+: 15)
Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight!
Strength:
EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar
Conditioning:
4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest
Skills Class 1:15pm: Rope Climbs
Conditioning:
Open Workout 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Conditioning:
E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/26)
4: Rest
BEST of NoVa! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight!
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Strength:
“E3MOM 15
Romanian Deadlifts
1: [email protected] – 55%
2: [email protected] – 55%
3: [email protected] – 60%
4: [email protected] – 60%
5: [email protected] – 60%
% Based on 1RM Deadlift
Conditioning:
AMRAP 10
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14) (Rx+: 11’/10′)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Switch hands every 5 reps on DB Hang Clean and Jerks.
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Strength:
E2MOM 12
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning:
10 Rounds
40 Double Unders (Fx: 25)
8 Hand Release Push Ups
