Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
Skill Work
A: Metcon (No Measure)
3 sets NOT for time
5 tall box jumps
30-50 DUs UB set
8-10 strict pull ups
B: Deadlift (3 x 8 , add 10#)
Super set with 12-15 hip extensions
Face down, hip free to move
Bring torso up to parallel and down to 90 degree
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
15 KB swing Russian
5 box jumps 30/24
Competition WOD
A: Metcon (Time)
As a 2 person team
8 alt rounds ( 4 each )
4 Burpee box jump over 24/20
6 deadlift 275/185
30 DUs
Immediately into B
B: Metcon (Time)
8 alt rounds of
4 burpee box jump over
6 strict HSPU
6 C2B pull ups
Immediately into C
C: Metcon (Time)
8 alt rounds of
4 burpee box jump over
6 TTB
12 wall ball 25/20
D: Front Squat (5 x 3 @ 41X1 , add 5-10#)
Accessory Work
AA: Muscle-ups (5 x 3-5 reps )
Focus on good kip , solid lockout (turnout at top) , and full extension at bottom