Fri

Announcements

EVENTS COMING UP!

9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Metcon (Time)

20 min cap

400m run

15 ring MU

400m run

12 bar MU

400m run

9 rope climbs 15/12′

Courtesy Monster Mash

Metcon (Time)

20 min cap

With a partner

Perform the following

100 bench press 165/115

100 burpees

100 cal row

Start in any spot, but your team must finish all 100 reps before moving to next movement

Competition WOD

Metcon (Time)

30 wall ball 20/14

15 squat clean thruster 135/95

20 wall ball

10 squat clean thrusters 155/105

10 wall ball

5 squat clean thrusters 185/135

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Accessory Work

Metcon (Weight)

1 arm DB bench x 10/arm

Rest 1 min

1 arm DB row x 10/arm

Rest 2 min

AHAP both sets

3 sets

Categories: WOD

Previous Post:

«

Next Post:

»