Announcements
12/10 – Bring a Friend Saturday! 7 AM, 8:15 AM and 9:30 AM
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
MUST RSVP BY DECEMBER 9th
12/25 – all classes canceled
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Bench Press (1RM in 20 min)
A2: Back Squat (1 RM in 20 min , optional)
B: Bar Dips (Max rep x 3 , rest 3 b/t)
Dips on a static bar.
C: Walking lunge w/ KB (20m x 3 , 53/35# rest 3 min b/t)
1 KB in OH position
Walk down with KB in 1 arm
Switch arms and reverse direction
Competition WOD
A: Shoulder Press (1 RM in 20 min)
B: Deadlift (1 RM in 20 min)
C: Metcon (AMRAP – Rounds and Reps)
15 min @ 80-85%
3/2 legless rope climbs -15′
10 HSPU
10 Goblet squats 53/35
10 cal row
Accessory Work
AA: Metcon (No Measure)
3 sets of
50 banded pull aparts across chest
10 Sots press w/bar
20 alt lunges w/bar on back
AB: Metcon (AMRAP – Reps)
EMOM 10 x 1-3 MU / strict