Announcements
Upcoming Events! Mark you calendars!
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: Metcon (No Measure)
3 sets not for time
15 wall squats
5 wall walks
10 low box jumps
B: Metcon (Time)
21-15-9
KB swings 53/35 full OH
pull ups
Rx+ – All UB sets / C2B
C: Metcon (Time)
15-12-9-6-3
Power clean 95/65
T2B
Rx+ – 115/75 UB sets T2B as well
Competition WOD
A: Metcon (No Measure)
3 sets not for time
3-5 bar MU
1-2 rope climbs legless
8-10 shoulder taps
12 min cap
Stick to time caps and be efficient with the clock….today should run just over an hour…..maybe an hour and 15 min
B: Overhead Squat (Build to a heavy 3 rep in 15 min)
C: Metcon (Time)
For time…
20 Deadlifts 275/185
20 Front Squats 185/125
20 Squat snatch 135/95
Use 1 bar
Time cap 12 min
D: Metcon (Time)
3 rounds of
15 KB swing 70/53 full
20 GHD sit up