Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night

Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A1: Shoulder Press (5 x 8 @ 50% ; rest 2 b/t)

Super set with A2

I want you to really focus on a tight midline and getting the bar up and back just behind the ear.

A2: Seated DB press (5 x 8 @ moderate weight)

Sitting on floor with legs out in front

Keep midline tight and press overhead and behind ears

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

6 C2B pull ups

6 power snatches 115/75

Rx+ 135/95

Competition WOD

A: Upper body warm up 1 (No Measure)

a. 5 min easy Row/Bike/Run

b. Foam Roll and Stretch Tight Areas

c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) *You may also use Crossover symmetry for C and D

d. 2×10 Seated External Rotation w/ elbow on Knee

e. 2×20 Band Pull Aparts

f. 2×5 Clapping Pushups (As high as possible)

B: Muscle-ups (EMOM 10 x 3 reps)

C: GHD Situps (3 x 20 , touch floor or ball)

D : Metcon (Time)

800m run

Rest 1 min exactly

400m run

Rest 1 min exactly

200m run

For time

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: