Wed

Announcements

Upcoming Events! Mark your calendars!

Saturday Feb 13 – Valentine’s Day Massacre

Keep getting your Wishing on a WOD pledges! Money needs to be in no later than 12/28!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Snatch (Build to a heavy 1 rep in 20 min)

B: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scale as needed to continue through WOD….For example

Men – 75 / 95 / 115 / 135

Ladies- 45 / 65 / 80 / 95

Kids Break

A: Power Clean (Build to a 3 rep in 20 min)

B: Toes-To-Bar (3 sets max rep / hanging knee tucks)

C: Metcon (3 Rounds for calories)

Max cal AD x 3

30s effort

Categories: WOD

Previous Post:

«

Next Post:

»