Fri

Announcements

12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/18 – Yoga & Olympic Lifting canceled
12/25 – all classes canceled
12/26 – modified schedule
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://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Clean (Build a heavy in 15 min)

B: Metcon (Time)

3 rounds for time of

5 MU ring

10 Cleans 135/95

20 Box jumps 24/20

Cap – 12 min
Sub MU w/ bar MU or 2 x C2B

Competition WOD

A: Snatch (Build to a heavy 2 rep Drop n Go in 20 min)

B: Metcon (Time)

For time

7 snatches 185/135

11 MU ring

100 DUs

11 MU

7 snatches
Snatches should be fairly quick singles at most….scale as needed

Sub Ring MU w/bar MU or C2B x 2

C: Metcon (Time)

For time

50 cal AB

40 wallball 25/16

30 TTB

20 HSPU

10 Power cleans 185/135
Rest 7 min after “B”

Categories: WOD

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