Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Double under practice (No Measure)

10 min DU

B: Muscle-ups (Transitions / MUs 10-12 min)

C: 1000m Row (Time)

Max Effort 1000m Row

Competition WOD

A: Metcon (No Measure)

Couch stretch

1 min / leg

Banded pull aparts

3 x 10

B: Halting clean (5 x 2 ,Add 5# from last week , rest 2 b/t)

3 sec pause at knee

C: Back Squat (4 x 8, add 10# from last week)

D: Push Jerk (5 x 2 , add 5# from last week)

E: Metcon (No Measure)

2 x 10


Wide grip pull up

3 x 30s iso hold back extension


S-A: Deadlift (S-A. Deadlift 60%x3 70%x3 80%x3 60% 5×10 SPEED )

S-: Metcon (AMRAP – Reps)


Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible) Heavier than last time


Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load Heavier than last time


5 sets:

10 Back Extensions; rest 30 seconds

90 second Plank Hold; rest 30 seconds Heavier than last time

Categories: WOD

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