Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Warm-up (No Measure)
3 Rounds for activation:
10 Cals on Rower (easy-mod)
10 Air squats
5 Push Press w/ BB
10 Cals on Rower (Mod-Fast)
10 Air squats
5 Push Press w/ BB
10 Cals on Rower (Fast)
10 Air Squats
5 Push Press w/ BB
B: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Competition WOD
C: Deadlift (Build to a 3 rep in 12 min)
D: Metcon (Time)
12-9-6 of
Deadlift 275/205
Box jump 30/24
Accessory Work
A: Metcon (Weight)
10 x 3
Weighted pull ups
Weighted dips