Sat

Announcements

Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
CLASS CANCELED – Thursday 5/5 @ 8:45 AM
Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here: http://tinyurl.com/z7go8aa

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Comp peeps

Do King Kong 1st , then do TTB , WB , DUs

Metcon (AMRAP – Reps)

3 min of Max rep TTB

3 min of Max rep Wallball

3 min of Max rep DU

2 min of each

1 min of each

Rest 1 min b/t all sets

Metcon (Time)

21-15-9

400m run

C/J @ 135/95

Rx+ – 165/120

Competition WOD

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Womens – 320# / 175#….this should be close to a 1 RM….very tough

Categories: WOD

Previous Post:

«

Next Post:

»