Announcements
Upcoming Events! Mark you calendars!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
4 rounds for time with a partner
400m run
15 bench press 135/95
1 person will start run
Once they finish run 2nd person runs
While 2nd person is running, person 1 is doing 15 bench press. You must finish set before runner 2 gets back. If you do not, they will jump in and do their set, only if they break will you be able to jump back in. Otherwise you just got lapped.
16 min cap
B: Chest-To-Bar Pull-ups (3 x 8-10 Strict )
Competition WOD
A: Metcon (Time)
4 rounds for time with a partner
400m run
15 bench press 135/95
1 person will start run
Once they finish run 2nd person runs
While 2nd person is running, person 1 is doing 15 bench press. You must finish set before runner 2 gets back. If you do not, they will jump in and do their set, only if they break will you be able to jump back in. Otherwise you just got lapped.
16 min cap
B: DB snatches (No more than a 2 seconds rest b/t reps)
Build to a heavy 10RM(5 each arm). Build over 3 sets
C: Muscle-ups (3 max rep sets . rest 5 b/t)
If you don’t have MU yet , do max rep static bar dips or CGPU with max set pull ups