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16
Jun

Monday, June 17, 2019

Overview of the Week

WODs
Events
Monday“Fight Gone Bad”
TuesdayPower CleansCore Blast (6:45 pm)
Free Beginner CrossFit Class (7:45 pm)
WednesdayBack SquatsPelvic Floor Movement Strategies
ThursdaySnatch Complex
FridayMuscle-Ups
SaturdayDeadliftsFree Beginner CrossFit Class (12:00 noon)
SundayJerk ComplexYoga (10:00 am)
Skills+Mobility (1:20 pm)


Conditioning:

“Fight Gone Bad”
Three Rounds, 1 minute per station
Wall balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Calorie Row
Rest

Compare to February 11, 2017.

Finisher:

1 Mile Run

15
Jun

Sunday, June 16, 2019

10:00 AM
Yoga with Kristen is CANCELLED. Back next week!


1:20 PM
Skills & Mobility Workshop is handstand push-ups and handstand walks this week!


Strength:

Deadlift
4×4@80-85%
1×4@85-90%

Rest 2-3 minutes between sets.

Conditioning:

3 Giant Sets
8-12 Tempo Ring Rows (3013)
8-12 Strict Ring Dips
0:30 – 0:45 GHD Hip Extension Hold or Weighted High Plank

14
Jun

Saturday, June 15, 2019

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!


3:00 – 6:00 PM
Olympic Weightlifting Seminar with Coach Brock! DETAILS & SIGN-UPs >>


Strength:

For Time
10 Hang Power Snatches (95/65) (Fx: 75/55)
20 Air Squats
40 Double-Unders
Rest 1:00
10 Power Snatches (115/80) (Fx: 95/65)
20 Toes-to-Bar
40 Double Unders
Rest 1:00
10 Squat Snatches (135/95) (Fx: 115/80)
20 Push-ups
40 Double-Unders

Conditioning:

5 Rounds
High Plank (30 secs. weighted/ 30 secs. unweighted)
Directly into
Max Unbroken Push-ups
Rest 2 minutes between rounds.

13
Jun

Friday, June 14, 2019

Strength:

Clean & Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk (ME)

Conditioning:

For Time
30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
30 Abmat Situps
20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
40 Abmat Situps
10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
50 Abmat Situps

Finisher:

For Time:
30/25 Cal Bike
7 Rope Climbs

12
Jun

Thursday, June 13, 2019

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@85-90%

Conditioning:

400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run

Time Cap: 18 minutes.
Rx+: 135/95

11
Jun

Wednesday, June 12, 2019

REMINDER
Olympic Weightlifting Seminar this Saturday with Coach Brock! SIGN UP HERE >>


5:15 – 7:15 PM
Free Airrosti FIT Assessments. DETAILS and SIGN-UPs >>


Strength:

E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++

Conditioning:

AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups (Fx: 10 Handstand Pushups)
Max Calorie Row

10
Jun

Tuesday, June 11, 2019

5:00 – 6:30 PM
Free Chiropractic Treatment from Arlington Pain and Rehab. DETAILS >>


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:

“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Compare to June 18, 2018.

9
Jun

Monday, June 10, 2019

Overview of the Week

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Bench Press/ Pendlay Row
Filthy Fifty
Power Snatches
Back Squats
Clean & Jerk Complex
Snatches+Gymnastics
Deadlifts


Congratulations to Coach Brandon and Casey!


Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 5 Bench Press (ME)
Station 2: 5 Pendlay Row (ME)

Conditioning:

5 Rounds for Time
5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10 Hand Release Push-ups
100 Meter Sprint