WOD/Events

Strength:

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%

Conditioning:

AMRAP 11
400m Run
22 Hand Release Push Ups
22 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!

Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).  

Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!).   Friends are welcome.

Members need to reserve their space by sending money to [email protected] or [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.  

Payments for tickets are due by noon on July 6th (no exceptions)!  

This promises to be an amazing time with our awesome box communities!  

We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar).  

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted  

This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to us in May 2012 (only 4 months after the gym opened) to host a WOD demo. They sent us the workout and then brought in the CF Media Team to shoot the video. Check it out (and get a good laugh at what BCF used to look like!):

Coditioning:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to 9/19/2019

Finisher:

EMOM 12
1: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)
2: 5 Each Side Pallof Press
3: 10 – 20 Seated leg lifts over KB
4: 100m Jog

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!

Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).  

Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!).   Friends are welcome.

Members need to reserve their space by sending money to [email protected] or [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.

Payments for tickets are due by noon on July 6th (no exceptions)!  

This promises to be an amazing time with our awesome box communities!  

We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar).   Where: Nationals Stadium

What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted

Strength:

Rx: Max Unbroken Ring Muscle Ups
Fx: Max Unbroken Chest to Bar Pull Ups or Muscle Up Technique
Scaled: Max Unbroken Pull Ups/Ring Rows

Rest 2:00

4 Rounds
Rx: 1 – 3 (Kipping Ring Muscle Up + Ring Dip + Strict RMU Negative)
Fx: 1 – 3 (Kip Up + Strict Down Pull Ups) + 1 – 3 Strict Ring Dips or Muscle Up Technique
Scaled: 1 – 3 (Jumping Pull Ups + Strict Negative) + 5 – 10 Hand Release Push Ups

Conditioning:

EMOM 10
1: 15/10 Calorie Ski (Fx: 10/7)
AMRAP Burpees
2: Continue AMRAP Burpees
3: 10 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
4: Continue AMRAP Burpees
5: Rest

**Open Gym on Sunday mornings before Yoga is CANCELLED**

Strength:

E2MOM 10
Strict Press
1 – 4: 5@70 – 75%
5: AMRAP @70 – 75%

Conditioning:

4 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)

Skills Class 1:15pm: Rope Climbs

Strength:

E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%

Conditioning:

42 – 30 – 18
Box Jump Overs (24/20)
21 – 15 – 9
Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)

Conditioning:

Death by 30ft Sprint

Record final completed round.

EMOM 18
1: AMRAP Ski Erg Cals
2: Rest
3: Rest
4: AMRAP Bike Cals
5: Rest
6: Rest

Optional Core Strength:

30 – 20 – 10
GHD Sit Ups (Fx: Weighted Sit Ups)

After each set up of sit ups:
60ft Each Arm Suitcase Carry