Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
Bench Press (3 x 8 @ 65%+)
Super set with DB push press x 8 @ 31X1
Metcon (Time)
5 rounds for time of
5 squat clean thrusters 155/105
15 TTB
30 DUs
20 min cap
Competition WOD
Back Squat (1-10-1-10-1-10 , AHAP)
As heavy as possible each set , rest 2-3 min b/t sets
Metcon (Time)
3 rounds for time of
50 wall ball 25/16
30 TTB
10 Hang power cleans 185/115
Accessory Work
Dragon Flags (3 x 8-10)
https://www.youtube.com/watch?v=ja8tC7AJ4Tg
External rotations (3 x 8/arm Use a light DB )
Elbow on knee ; full ROM