Brickhouse Blog

Friday 03/24/2017 – CrossFit WOD

A.4 Rounds:AD or AB 15 Sec for max watts10 Burpees30 Double Unders– rest 2 minutes– try to beat previous highest watts acheived each round– practicing fatigued double unders for tomorrow B.4 Rounds:200m Run40yd bear crawl C.ROMWOD Open Brickhouse Performance to see your calculated weights

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Thursday 03/23/2017 – CrossFit WOD

A.2 Person TeamRow 5k-switch every 250M B. RX“Cindy”AMRAP in 205 Pull-ups10 Push-ups15 Air squats RX+“Nate”AMRAP for 202 MU4 HSPU8 KBS 72/55 Open Brickhouse Performance to see your calculated weights

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Wednesday 03/22/2017 – CrossFit WOD

A. RXFor TimeDouble Grace60 Clean & Jerks135/95-EMOM 3 Burpees RX+225/155 Grace30 Clean & Jerks-EMOM 3 burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

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Tuesday 03/21/2017 – CrossFit WOD

EMOM until failure-45 Min cap Snatch-start at 50%-add 10 lbs every minute-after 3 misses Squat Clean-after 3 misses Deadlift-stop after 3 misses Open Brickhouse Performance to see your calculated weights

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Monday 03/20/2017 – CrossFit WOD

A.Wallball Simulator For time5 Wallballs10 Wallballs15 Wallballs20 Wallballs25 Wallballs30 Wallballs25 Wallballs20 Wallballs15 Wallballs10 Wallballs5 Wallballs -all sets unbroken-rest as needed between sets B.Back Squat8×2 @ 80% Open Brickhouse Performance to see your calculated weights

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BHC Stays at Current Location under New Leadership

Last night before 17.4, we made two major announcements: 1. BHC will stay at our current location in Downtown Roanoke. 2. Amanda and I are retiring as CrossFit affiliate owners and will be replacing ourselves with the next generation of innovators in the Roanoke Valley: Johnathon Childress and Ryan Robertson who also own CrossFit Unify Seven years ago on March…

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Saturday 03/18/2017 – CrossFit WOD

A.AMRAP for 20200M Run20 Wallballs 20/1415 KBS 55/3510 Burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

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Friday 03/17/2017 – CrossFit WOD

Crossfit Games Open 17.4-TBA Open Brickhouse Performance to see your calculated weights

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Thursday 03/16/2017 – CrossFit WOD

A.10 RoundsNot for time 50 Single Unders10 Step up step down10 GHD Situps10 Air Squats Open Brickhouse Performance to see your calculated weights

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Wednesday 03/15/2017 – CrossFit WOD

A.For timeFront Rack Lunge 115/7510-1Push Press 115/751-10 B.3RM Power Clean Open Brickhouse Performance to see your calculated weights

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