Announcements
Upcoming Events! Mark your 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
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Shoulder Press (3 x 3 @ 90% Rest 2-3 b/t)
B: Seated DB press (3 x 8, tough with good form)
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
C: Metcon (Time)
12-15 T2B
40-60 DUs
1-2 legless rope climbs
3 rounds @ 80% effort
Competition WOD
A: Bench Press (3 x 10 @ 60% , Rest 1 min then dips)
Super set bench with dips , after set of bench, rest 1 min then perform 10 dips with a 1 sec pause at bottom.
Rest 2-3 min after dips
B: Metcon (3 Rounds for time)
3 sets each for times of
30/25 cal row
20 DB thrusters 45/30
15 HSPU
Scale to go UB on thrusters
HSPU 2 set max
Rest 3 min b/t sets
C: Skill work (WERK IT)
10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc
Some goals for you
6-10 MU UB
20-30 pull up UB
30 pistols alt UB
70-100 DUs UB
12-15 HSPU UB