Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Back Squat (Build to a heavy 3 rep, “Conga” style, 15 min)

B: Metcon (3 Rounds for time)

3 sets each for times of

20/15 cal AD

8 front squats 155/105(squat clean 1st rep)

6 C2B pull ups

Rest 5 b/t

Competition WOD

A: Metcon (No Measure)

Warm up

1 set of banded glute activation

1 min couch stretch / leg

3 x 10 band pull apart

B: Snatch (From blocks)

Build to 85% max, then 3 x 2 drop sets

Add 5# from last week

C: Front squat / jerk combo (Add 5-10# from last week)

2 front squats + 1 jerk

Start at 80%

D: Deadlift (4″ deficit , 4 x 5 @ 60-65% , add 10#)

E: Metcon (No Measure)

3 x 20 of each

Alt arm V ups

Reverse crunch

Side plank windmill


S-A: Strict Press (Press 55%x5 65%x5 75%xAMRAP 55% 3xAMRAP )

S-: Metcon (Weight)


Single Arm DB press Alternating Arms

5×10; rest 60 seconds


Barbell Chinese Rows

5×8; rest 2 minutes AHAP


Overhead Dumbell Tricep Extensions 100 reps NOT for time, for Pump

Categories: WOD

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