Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
BCF Main – CrossFit
Main WOD
A: Back Squat (5×5, add 10# from last week 20 min)
B: Front Squat (Build to a 3 rep max in 10 min)
C: Metcon (4 Rounds for time)
4 sets each for times of
100m sprnt
5 power snatch 115/75
5 burpee over bar
Rx+ – 135/95 TnG
Rest 3 min b/t
Competition WOD
A: Rope / BF pull up / DUs / Box jump (No Measure)
40-50 DU
12-15 BF pull up
1-2 rope climbs (minimum pulls)
8-12 box jumps (rebound and speed)
3 rounds at 80% effort
B: Clean and Jerk complex 4 (Build to a moderate in 20 min )
1 power clean
1 front squat
1 clean
2 split jerks
Focus here is on barbell moving fast and fluid…..don’t get too heavy and lose form.
Stay in control
C: Snatch (Clusters 1.1.1x 3 sets , rest 2-3 b/t build)
D: MU/HSPU ladder (Strict as long as possible For time)
1-5-1 of each ; alt movements