Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare to 1/21/15

B: Metcon (No Measure)

1 min plank, rest 1 min , 15 back extensions ….3 sets

Competition WOD


S-A: Bench Press (Bench Press 60%x5 70%x5 80%xAMRAP 60% 3xAMRAP)

S-: Metcon (Weight)

Paralette or Ring Pushups

7×10; rest 60 seconds

Dumbell Chinese Rows

7×10; rest 2 minutes AHAP

10 minutes of Handstand Hold Practice

Categories: WOD

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