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
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