Fri

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

View Public Whiteboard

Main WOD

A1: Bench Press (3 x 8 , add 5-10#)

A2: DB push press (3 x 8 @ 31X1 , AHAP)

Start with DB at front rack

Dip drive press

Recover to shoulder

Use tempo if prescribed
Super set with bench press

No rest between bench and push press, rest 2-3 min b/t sets

B: Metcon (Time)

5 rounds for time of

5 burpees

10 pull ups

6 min cap

C: Metcon (Time)

5 rounds for time of

10 TTB

10 CGPU

(close grip push up)

6 min cap

Competition WOD

A: Bench Press (3 x 8 , moderate)

Super set with dips

B: Ring Dips (3 x 5 @ 40X1)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 Burpee over bar

10 OH squat 135/95

Snatch 1st rep

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 deadlift 295/225

10 C2B pull ups

Categories: WOD

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