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
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