Announcements
Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition
BCF Main – CrossFit
Main WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Big nancy (Time)
Big “Nancy”
5 rounds of
400m run
15 OH squats 135/95
Time cap – 25 min
Rx+ – 155/110
Power Clean (Build to a heavy 3 rep drop n Go in 15 min)
Competition WOD
Front Squat (3 x 5 @ 60%)
Metcon (Time)
30 heavy squat clean thrusters
For time
Men – 165#
Women – 115#
Metcon (3 Rounds for time)
15/12 cal Assault Bike
10 HSPU
As fast as possible
3 sets each for times
Rest 4 min b/t sets
Rx+ – strict UB
Accessory Work
Bench Press (5 x 8 @ 68% , super set w/chin ups)
Chin Up (5 x 10 strict , rest 2 min after)
Palms facing you.
Metcon (AMRAP – Reps)
Granite Games qualifier # 1
AMRAP 15 of
10 squat clean /jerk 135/85
15 burpee over bar
8 squat clean jerk 185/115
15 BOB
6 squat clean jerk 225/145
15 BOB
4 squat clean jerk 275/175
15 BOB
2 squat clean jerk
15 BOB
55+ , scaled,teens are lower weights