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
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