Announcements
Upcoming Events! Mark you calendars!
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
BCF Main – CrossFit
Main WOD
A: Back Squat (EMOM 10 x 5 reps ; each 2 min)
B: Front Squat (EMOM 10 x 5 reps each 2 min)
C: Metcon (3 Rounds for time)
3 sets each for times
10m OH walking lunge 115/75
10 box jumps 30/24
Rest 3 min b/t
Rx+ – 155/105
Competition WOD
A: Metcon (No Measure)
As a warm up
300m row x 4
Increase intensity each set
Last set should be 90%+-
B: Heaving Snatch Balance (Build to a moderate in 12 min)
C: 2 position snatch (EMOM until fail)
1 rep from above knee + 1 rep from floor
Men start at 95#, add 10# per minute
Ladies start at 65#, add 5-10# per min
D: Handstand Walk (10 min practice, or shoulder taps x 20)
E: Metcon (4 Rounds for time)
8 power cleans 155/105
6 C2B pull ups
4 burpees over bar
Rest 1 min
4 sets each for times