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
A: Back Squat (3 x 8 , add 10# in 12-15 min)
B: Back Squat (1 x 20 AHAP 10 min)
C: Metcon (Time)
AMRAP 8 of
6 C2B pull ups
6 thrusters 115/75
Rx+ – 135/95 UB pull ups and thrusters
Competition WOD
A: Deadlift (3 x 5 @ 70%+ , build over sets)
B: Deadlift (1 x 10 AHAP)
C: Muscle Snatch (Build to a 3 rep drop n go in 10 min)
D: Snatch (Reps as follows)
60% x 5 – quick singles
70% x 3
80%+ x 1-1-1 , build
E: Metcon (6 Rounds for time)
3 sets each for times of
15s AB
10 C2B pull ups
Alternate with
10 HSPU
Rest 3-4 min b/t
Accessory Work
A: Metcon (No Measure)
3 sets not for time of
40-50 DUs
10-12 pistols alt legs (5-6/leg)
8-10 strict pull ups
10 min
B: Metcon (No Measure)
3 sets of
10 IYTs
15 hip extensions