Wed

Announcements

12/24 – normal classes, wear your holiday colors!
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

A: Metcon (No Measure)

Take 10-12 min and work on HSPU / MU

Full lockout on both

B: Metcon (Time)

5 rounds @ 80% of

400m run

6 ring MU

12 HSPU
Goal is to keep moving and keep breathing under control…rest b/t movements if possible, not during sets

Accessory Work

AA: Metcon (Weight)

3 sets of

1 arm OH KB squat 53/35 x 10 reps / side

Rest 90s

60s of hollow rocking

Rest 60s

Categories: WOD

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