Announcements
Upcoming Events! Mark your 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
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets of
20s static hold chin over bar
20s superman hold
Rest 30s b/t
Then
3 sets of
20s ring dip hold bottom
20s hollow hold
Use a partner and swap movements each set
B: September Monthly Challenge (Time)
800 meter run
10 C/J @ 155/105
Be sure to enter score as this is how we determine winners
C: Metcon (Time)
3 rounds for time of
800m run
20 T2B (scale – V ups x 35)
35 KB swings 70/53 eye level
Rx+ – T2B / KB all UB sets
22 min cap
Competition WOD
A: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
B: Snatch Grip Deadlift (3 x 3 , build from 100% snatch)
B: 2 position snatch (Build from 70% in 20 min)
1 rep from above knee + 1 rep from floor
C: Metcon (AMRAP – Reps)
AMRAP 15 of
S2OH 135/95
Each time you break run 400m
D: Bulgarian Split Squats (3 x 8 @ 1/3 bw DB each hand)
I weigh 180#….so i need to try to use 60#
DB each hand….scale as needed, make it tough