Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
Write down your most memorable or inspiring moment from the 2015 Open and put it in the jar on Mel’s desk! We will be drawing and reading them at the BBQ on Friday and you could win a fun prize!! See you all Friday!

BCF Main – CrossFit

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Main WOD

A: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
25 Min cap…..scale to finish

B: 2 position snatch (Build to a moderate ; focus on speed under)

1 rep from above knee + 1 rep from floor

Competition WOD

A: Snatch (Sets and reps as follows)

65%x3 ; 70%x3 ; 75%x2 ; 80%x2 ; 85%x1 ; 90%x1; Max x 1

B: Back Squat (3 x 3 @ 75-80%)

C: Metcon (Time)

25 wall ball 25/16

50 DUs

10 burpee



S-A: Strict Press (Press 65%x5 75%x3 85%xAMRAP 65% 5xAMRAP)

S-: Metcon (AMRAP – Reps)


5 sets; rest 90 seconds

DB Press x 10 reps + DB Push Press x 10 reps AHAP


5 sets:

Barbell Chinese Rows

5×8; rest 2 minutes AHAP

DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds

Categories: WOD

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