Fri

Announcements

EVENTS COMING UP!

9/3 – Saturday Bring a Friend!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit

Classes Canceled – Sunday, 9/4 and Monday, 9/5

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Metcon (No Measure)

Take 10 min and work on HSPU / walk

10-12 alt pistols

Bear Complex (Build to a max in 3 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 set is 7 reps through without letting go of bar

Metcon (3 Rounds for time)

300m row x 3 @ max effort

Rest 3-4 min b/t

Competition WOD

Metcon (Time)

50 thrusters 95/65

Rest 5 min

40 thrusters

Rest 4 min

30 thrusters

Rest 3 min

20 kip ring MU

Rest 2 min

10 strict MU

For time

Thank Hayley for this….and Sherwood15

Deadlift (10 x 3 @ 65-70% , rest 1 min b/t)

Accessory Work

Metcon (Weight)

1 arm DB bench press x 10

Rest 1 min

1 arm rope pull ups x 2-3/arm

Rest 1 min

3 sets

Categories: WOD

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