Mon

Announcements

12/24 – normal classes, wear your holiday colors!
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://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Overhead Squat (3 x 5 @ 31X1 , moderate weight)

Tempo is 3 count down , 1 count hold in bottom , up fast , 1 count hold at top

Keep shoulders driving up/active entire time bar is OH

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

15 power snatches 75/55

30 DUs

C: Metcon (3 Rounds for reps)

3 x max rep pull ups

Use BF / kipping / strict

Rest 2 min b/t

Competition WOD

A: Front Squat (3 x 3 , moderate heavy)

B: Hang Power Clean (Build to a heavy in 12 min -quick)

C: Hang Power Clean (Clusters 5.5.5 x 3 , rest 20s/rest 3 min)

Start with a weight you know you can finish but tough , then add over sets

D: Metcon (Time)

For time

30-20-10

Cal row

TTB

Accessory Work

AA: Metcon (Weight)

3 sets of

DB push press x 8 @ 31X1 -heavy

Rest 1 min

Alt OH lunges w/2 KBs

Rest 2 min

Categories: WOD

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