WOD/Events

REMINDER
The 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >>

Conditioning:

“JT”
21 – 15 – 9
Handstand Push-ups
Ring Dips
Push-ups

Finisher:

3 Rounds
8 Strict Pull-ups (Fx: Ring Rows)
10 GHD Sit-ups (weighted if possible) (Fx: Weighted Sit-ups)
100m Jog

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

6:45 PM
Core Blast with Shauna!

Strength:

E3MOM 21
Back Squat
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++

Conditioning:

5 Rounds
5 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
10 Push Presses (95/65) (Fx: 75/55)
15 Box Jumps (24/20)

7:30 PM
Bootcamp is back! New time and new coach!

Overview of the Week

Conditioning:

AMRAP 25
Buy-In:
2000m Run

-Then-

5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
15/12 Calorie Row (Fx: 12/10)

10:00 AM
Yoga with Kristen!

1:20 PM
Skills & Mobility Class

Strength:

Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken.

Rx: 10 Min. Max Distance Handstand Walk

Fx: 10 Min Handstand Walk Practice

Conditioning:

21 – 18 – 15 – 12 – 9 – 6 – 3
American Kettlebell Swings (24/16) (Fx: 16/12)
Toes-to-Bar

Strength:

E3MOM 18
Power Clean + 2 Hang Squat Cleans (Max Effort)

Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean.

Conditioning:

4 Rounds
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
10 Strict Handstand Push-ups (Fx: Kipping HSPU)

Conditioning:

“Partner 19.1”
With a Partner, Alternating Movements
AMRAP 25
19 Wall Balls (20/14) (Fx: 14 Wall Balls)
19 Calorie Row (Fx: 14 Calories)

Both partners work at the same time. They switch movements once they have both completed their 19 reps.

Strength:

E3MOM 21
Back Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

Work 2:00 / Rest 1:00 until you complete:
5 Rounds
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
10 Burpees Over the Bar

NEW SCHEDULE
New 3:30 PM WOD every Wednesday now!

Strength:

E3MOM 21
Deadlift
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

AMRAP 10
10 Push Presses (95/65) (Fx: 75/55)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jumps (24/20)