Mon

Announcements

10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
11/05 – Saturday classes – BRING A FRIEND
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A1: Deadlift (3 x 6 , add 20#)

A2: Hip extensions (3 x 12-15)

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Super set with A! , rest 2-3 min b/t sets

B: Metcon (5 Rounds for time)

Every 5 min for 25 min – 5 sets

30/25 cal row

25 wall ball 20/14

Max effort sets

Rest remainder of time until next 5 min block

Competition WOD

A: Metcon (No Measure)

10 wall walks

20 power jerks with bar

30 front squats with bar

B: Metcon (Weight)

EMOM 20 – alternate sets of

Odd- split jerk x 2 from rack 80%+

Even – clean x 2 – 75%+

C: Overhead Squat (1 x 10 AHAP from rack)

D : Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

5 burpee box jump

7 thrusters 135/95

9 TTB
Thrusters and TTB must be UB

Scale as needed

Categories: WOD

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