WOD/Events

Strength:

Clean and Jerk Complex
E3MOM 21
1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)

Conditioning:

3 Rounds
25 American Kettlebell Swings (24 kg / 16 kg) (Fx: 16 kg / 12 kg)
25 Front Rack Lunges (95 lbs / 65 lbs) (Fx: 75 lbs / 55 lbs)

Conditioning:

3 Rounds
1000m Run
150 Double Unders
6 Rope Climbs (Fx: 3 Rope Climbs)

Time Cap: 40 min.

Cool Down:

5 – 10 mins Run/Ski/Bike/Row at easy pace.

5:00 PM-6:30 PM
Free chiropractic treatment from Arlington Pain & Rehab. MORE 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!

Strength:

Power Snatch Complex
E3MOM 18
1 Power Snatch + 2 Hang Power Snatches

Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

Percentages based on 1RM Power Snatch.

Conditioning:

3 Rounds
15 Deadlifts (185/125) (Fx: 135/95) (Rx+: 245/165)
15 Toes to Bar (Fx: 7 T2B)

Overview of the Week

Strength:

Back Squats
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@75-80%
Set 3: 6@75-80%
Set 4: 6@80-85%
Set 5: 6@80-85%

Conditioning:

With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees Over the Rower

Time Cap: 14 Minutes

10:00 AM
Yoga with Liz!

12:15 PM
Added a new class time!

1:20 PM
Skills & Mobility Workshop with Brandon! Double-Unders and Pistols!

Conditioning:

AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Partners run 400m together. Other work may be split any way.

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!

Strength:

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare to 3/26/18.

Conditioning:

4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)

6:30PM-8:30PM
WOD and Wine and Whiskey! MORE DETAILS >>

Conditioning:

For Time
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault Bike

Core Finisher:

4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (increase weight each round)
Rest 2 minutes between rounds.

Strength:

E3MOM 15
5 Push Press (ME)

Conditioning:

3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)

Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.