WOD/Events

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 10
1 Power Snatch (↑)

Conditioning:

E2MOM 20
1: 500/450m Row (Fx: 450/400)
2: Rest

Skills Class 1:15pm: Toes to Bar

THE OPEN IS HERE!!!

Here are some details for this year’s Open
The Open workouts will be done on Saturday during all of the normal classes with a makeup session on Sunday at 12:15pm. If you cannot make these times you can complete the workout at CrossFit Route 7 on Fridays. (Email [email protected] to coordinate)

If you cannot make it the Open workout class times you will need to do a video submission of your workout. We will not validate scores done outstide of the class times listed above.

In addition to prescribed Open events, there will also be scaled and foundations versions of events. Athletes who are unable to perform an event as prescribed may choose to perform the scaled or foundations event instead. Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard.

Watch the announcement and register at the link below.
https://games.crossfit.com/

Conditioning:

Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Friday morning open gym from 8:30am-10:30am is cancelled!

Strength:

E2MOM 16
1: 5 Bench Press (↑)
2: 5 Pendlay Rows (↑)

Conditioning:

4 Rounds
200m Run
10 Burpees
20 Box Jump (24/20) (Rx+: 30/24)

Strength: 

E2MOM 10
5 Deadlifts @60 – 70%

Reset every rep and start from dead stop.

Conditioning:

EMOM 16
1: AMRAP Calorie Row
2: AMRAP Calorie Assault Bike
3: AMRAP Calorie Ski Erg
4: Rest

:15 transition between stations.

Strength: 

Every 1:30 for 6 Rounds
Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat (↑)

Conditioning:

4 Rounds
400m Run
8 Hang Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
12 Toes to Bar (Fx: 8 T2B)

Time Cap 16:00

Arctic Core Blast – 6:45pm!!!! 

Strength: 

20:00 to Establish
1RM Front Squat

Conditioning: 

AMRAP 10
10 Chest to Bar Pull Ups (Fx: 7 C2B)
10 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
8 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
6 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
AMRAP Thrusters

Thruster Weights:
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) (225/155)

Strength:

3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Barbell Shrugs
1 Minute Easy Ski/Bike/Row/Run

Use band/weights that can be completed unbroken.

Conditioning: 

3 Rounds
5 Each Side Kettlebell Suitcase Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Ring Dips (Fx: Hand Release Push Ups) (Rx+: Strict)
15 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

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: :15 – :30 L-Sit Hold (Fx: Tuck Hold)
2: 6 Strict TTB (Fx: Strict Straight Leg Raises)
3: 8 Ring Body Saws (Fx: :30 Ring Plank)
4: Rest

Conditioning:

AMRAP 16
200m Run
8 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
200m Run
16 Handstand Push Ups (Fx: 10 HSPU)