Wed

Announcements

10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

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Main WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Sub HSPU with seated DB presses

Metcon (3 Rounds for reps)

3 strict pull ups

6 kip pull ups

9 BF pull ups

Goal is UB sets ,no letting go of bar

Rest 3 min b/t sets

3 sets

Competition WOD

Power Snatch (Build to a heavy in 15 min)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Overhead Squat (3 x 10 , AHAP)

Metcon (Time)

50 cal AB

25 Burpee C2B

Accessory Work

DB Incline Press (3 x 10 , AHAP)

Bulgarian Split Squats (3 x 10/leg , use moderate weight)

Categories: WOD

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