Wed

Announcements

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 – Donate online here http://tinyurl.com/gvkouoa
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (AMRAP – Reps)

AMRAP 3 of

1 press

3 push press

5 push jerk 115/75

Rest 3 min b/t WODs

B: Ring Dips (Max reps in 3 min)

C: Push-ups (Max reps in 3 min)

D: Front Squat (Max rep in 3 min @ 115/75)

Competition WOD

A: Snatch (Complex as follows)

Build to a max in 20 min of

1 x power snatch

2 x OH squat

1 x hang snatch

B: Metcon (4 Rounds for time)

4 sets each for times

Working at 80-85%

Focus on good breathing

500m row

25 UB wall balls

10 S2OH 155/105

Rest 3 min b/t

C: Handstand Walk (3 x max effort , 5s rest at turns)

D: Handstand Push-ups (Clusters X.X.X x 3 , pick a rep that is tough)