Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: January Monthly Challenge (Time)
20 Wall Walks for Time
B: Metcon (5 Rounds for reps)
30sec on, 30sec off
5 rounds of each
Row for cals
Lunges (D-Ball on Shoulder) 70/50
Bike for cals
Pull-ups
Dips
Rotate each set during rest
Score = total reps each round
1 Cal = 1 Rep
C: Tall Snatch + Hang Snatch (Use remaining time to build to a mod-heavy)
In remaining time build to mod-heavy:
Tall Snatch
+
Hang Snatch (2sec hold in bottom)
https://www.youtube.com/watch?v=dCiugtIWFrU
Competition WOD
D: Metcon (AMRAP – Rounds)
Emom 20
Odd-12-15 HSPU
Even- 12-15 TTB
Accessory Work
A: Metcon (No Measure)
Take 10 min and work MU transitions and MUs