Announcements
12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
1/1 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Press-PP-SJ (15 min cap , work quick)
Press 3-3-3
Push press 2-2-2
Split jerk 1-1-1
As heavy as possible
From a rack , lower each rep
B: Metcon (Time)
21-15-9 of
Power clean 115/75
Thrusters
Rx+ – 135/95
Competition WOD
A: Press-PP-SJ
Press 3-3-3
Push press 2-2-2
Split jerk 1-1-1
As heavy as possible
From a rack , lower each rep
B: Metcon (Time)
21-15-9 of
Power clean 155/105
Thruster
C: Metcon (Time)
21-15-9 of
Burpees
TTB
D: Metcon (3 Rounds for time)
3 sets of
15/10 cal AB
5/3 bar MU
Rest 3-4 min b/t sets
Accessory Work
AA: Metcon (No Measure)
3 sets of
30s/arm banded ext rotations
Rest 1 min
1 min/side couch stretch
Rest 1 min