Wed

Announcements

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

Main WOD

A: Metcon (No Measure)

3 sets not for time of

50-60 DUs

8-10 alt pistols

4-6 HSPU

B: Metcon (Time)

21-15-9 of

Cal row

Wallball

Pull up

Competition WOD

A: Snatch Balance (Build to a 3 rep in 15 min)

B: Hang Snatch (Every 75s for 15 min or 2 fails )

Start at 50-60% max

C: Metcon (4 Rounds for reps)

Each round for max reps of

1 min of PC + jerk @ 95/65

Rest 1 min

90s of PC + jerk @ 135/95

Rest 90s

2 min 0f PC + jerk @ 185/135

Rest 2 min

3 min of PC + jerk @ 215/155

D: Back Squat (Clusters 5.5.5.5 x 3 )

Build over sets

Rest 30s b/t clusters

Rest 4 min b/t sets