WOD/Events

Strength:

E3MOM 21
Snatch
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @85%
Set 6: 3 @85%+
Set 7: 3 @85%++

Not touch-and-go.

Conditioning:

AMRAP 5
50 American Kettlebell Swings (24/16) (Fx: 16/12)
Max Reps Push Jerk (135/95) (Fx: 115/80)

Strength:

EMOM 18
Min 1: 5-10 Strict Toes-to-Bar
Min 2: Rest
Min 3: Max Time Parallette L-Sit Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest

Fx:
Min 1: 5-10 Strict Leg Raises to L-Position
Min 2: Rest
Min 3: Max Time Parallette Tuck Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest

Conditioning:

9 – 7 – 5
Ring Muscle-up (Fx: Chest-to-Bar Pull-up)
Power Clean (185/125) (Fx: 135/95) (Rx+: 205/145)

Time Cap 12:00

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!

Conditioning:

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

Overview of the Week

Strength:

Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%

Conditioning:

“Isabel but, Worse.”
30 Power Snatches (135/95) (Fx: 95/65)
Every time you drop the bar:
10 Hand Release Push-ups

10:00 AM
Yoga with Kristen!

1:20 PM
Skills & Mobility Workshop

3:30 PM
Faith + Fitness Workout & Discussion. More Details >>

Strength:

E4MOM 20
3 Tempo Front Squats (35×3)
Set 1: 45-50%
Set 2: 50-55%
Set 3: 55-60%
Set 4: 60-65%
Set 5: 65-70%

Conditioning:

EMOM 20
Min 1: Assault Bike Calories
Min 2: Rest
Min 3: Air Squats
Min 4: Rest
Min 5: Rope Climbs

Score is total reps.

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Conditioning:

10 Rounds
5 Pull Ups (Rx+: C2B)
10 Russian Swings (32/24) (Fx: 24/16)
200m Run

Time Cap 25:00

Max Height Jump Tests:

Rx: Kneeling Jump

Fx: Seated Box Jumps

Strength:

E3MOM 15
3 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME)

Conditioning:

AMRAP 7
10 Back Rack Lunges (135/95) (Fx: 95/65)
5 Thrusters (135/95) (Fx: 95/65)

Strength:

EMOM 18
Min 1: 10-15 GHD Sit Ups (add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run

Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run

Conditioning:

AMRAP 10
30 Dumbbell Push Press (50/35) (Fx: 35/20) (15 Each Arm)
25 Feet Handstand Walk (Fx: Bear Crawl)

Add 25 feet to handstand walk/bear crawl each round.