Announcements
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM
BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets not for time of
5 tall box jumps
10 BB rows – light and fast
12 alt pistols – 6/6
B: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
95/65
Competition WOD
A: Front Squat (Build to heavy in 12 min – quick)
B: Metcon (4 Rounds for time)
4 sets each for times of
30 wall ball 25/16
15 TTB
5 Front squats 185/135
Rest 4 min b/t
Accessory Work
AA: Metcon (No Measure)
4 sets of
100m OH carry snatch grip 155/105
Rest 2 min
Ring push ups x 10 @ 31X1
Rest 1 min