Announcements
NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar
***8:45 AM CrossFit is now at 9:00 AM***
New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn
Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open
BCF Main – CrossFit
Competition WOD
Main WOD
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
Metcon (Weight)
8 DB bench press – moderate
Rest 30s
12 Incline push ups (feet on bench)
Rest 2 min
5 sets