BCF Main – CrossFit

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Main WOD

A1: Bench Press (4 x 10 ; add 10# from last week )

Super set with dips in A2

Rest 30s b/t bench and dips

Rest 2 min b/t sets

A2: Dips (4 x 10 ; super set with A1)

B: Metcon (Weight)

Monthly Challenge

In 3 min move as much weight as possible

Men – 95/135/165

Ladies- 55/75/95

Pick a weight and perform AMRAP

Using either C/J or snatch

Score is weight x reps

C: Metcon (AMRAP – Reps)

In 6 min complete

800m run

AMRAP burpee box jumps in time left over

Score is reps

Competition WOD

A: Bar Muscle-ups (Max rep bar MU)

B: 400m Run (Time)

Max Effort 400m Run

C: Metcon (Weight)

Monthly Challenge


Men- 95/135/165


Use either C/J or snatch

Score is reps x weight used for total weight moved


S-A: Strict Press (Press 60%x3 70%x3 80%xAMRAP 60% 4×10)

S-: Metcon (Weight)


Single Arm DB press Alternating Arms

5×6-8; rest 60 seconds

Heavier than last week


Barbell Chinese Rows

5×6; rest 2 minutes AHAP

Heavier than last week


75 Push-Ups or 50 Dips for time

Categories: WOD

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