Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Snatch (EMOM 15 x 3 full snatch)

Start at 60% and build as you go….goal is fast drop and solid lockout

Metcon (Time)

5 rounds for time

50 DUs

5 deadlifts 315/235

Competition WOD

Metcon (Weight)

Regionals snatch ladder

Scale to get through at least 3 rounds



Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Regional Nate option


4 strict MU

7 strict HSPU

12 KB snatches 6/6

Accessory Work

Categories: WOD

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