Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
A: Deadlift (3 x 8 , add 10-20#)
B: Deadlift (1 x 12 AHAP)
C: Metcon (Time)
3 rounds for time of
15 KB swing 70/53 Russian
10 HSPU
D: Metcon (Time)
200 DUs for time
Competition WOD
A: Push Jerk (Clusters 3.3.3 x 3 @ 60%+)
Rest 15s b/t clusters
Rest 2-3 min b/t sets
B: Back Squat (5.5.5 x 3 @ AHAP)
Rest 20s b/t clusters
Rest 3 min b/t sets
C: Clean and Jerk (60% x 5 , 70% x 3 , 80% x 1-1-1)
Accessory Work
AA: DB Row (3 x 8/arm @ tough weight)
AB: Ring Dips (3 x 5 @ 50X1)
Super set with DB rows