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5
Apr

Saturday, April 6, 2019

FREE Beginner CrossFit Class at 10:00AM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

SCHEDULE UPDATE: This Saturday, the box will close at 12:15pm after the 11am WOD (no afternoon open gym).

Strength:

Front Squat:
4×10@60%
1×10@50% with 3 second pause at the bottom of each rep

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

“19.Fun”
Partner WOD:
AMRAP 14
1 working/1 Resting
50 Single Arm Front Rack Lunges (in place) (50/35) (Fx: 35/20)
50 Strict HSPU (Fx: Kipping)
50 Suitcase Carry Step ups (50/35) (Fx: 35/20)
50 ft. Handstand Walk 

4
Apr

Friday, April 5, 2019

Strength:

3 Rounds
10 Hollow Rocks
10 V-Ups
5-10 Strict Pull Ups (C2B if possible)
5-10 Strict Ring Dips
200m Run (Easy, recovery pace)

Conditioning: 

4 rounds
200m Run
10 OHS (115/80) (Fx: 95/65) (Rx+: 135/95)
15 American KB swings (24/16) (Rx+: 32/24)
20 plated ab mat sit-ups (25/15) (Rx+: 45/25)
2 rope climbs

20:00 Cap

3
Apr

Thursday, April 4, 2019

Strength:

E3MOM 18

5 High Hang Squat Snatch

Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%

Percentage based on 1RM Snatch

Conditioning: 

4 Rounds
25 Wall Ball Shots (20/14)
50 Double Unders

2
Apr

Wednesday, April 3, 2019

Strength:

E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%

Immediately after each set, row 1 minute, easy pace, damper at 3 or less.

Conditioning: 

For Time
30 Cal Row
30 Box Jumps (30/24) (Fx: 24/20)
600 Meter Run

1
Apr

Tuesday, April 2, 2019

Core Blast at 6:45pm is CANCELLED today.

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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

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

5 Year member Highlight: Richard Riley 

– How many days a week do you workout (and typically what time slot)?

5 days a week in between naps 

– What is your favorite thing about BCF?

I don’t have to wear a shirt 

– What is your favorite movement/workout? Least favorite? 

Anything heavy.  Just go fast 

– What is your favorite post WOD Meal? 

Pizza and Cookies

– What accomplishment are you most proud of (inside or outside the box)?

Meeting Kassie

– What is one goal you would like to accomplish in the next year?

Keeping Kassie 

– What advice can you provide to people new to the box?

Just have fun, bro!

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Strength:

Strict Press:
3×10@ 60% with 3 sec. descent
2×10@ 60% with out tempo

Rest 2 mins. between sets

Conditioning: 

For total time
9-6-3
Push Jerk (115/80) (Fx: 75/55)
Toes to Bar

Rest 2:00

9-6-3
Push Jerk (135/95) (Fx: 95/65)
Burpees over the Bar

Rest 2:00

9-6-3
Push Jerk (155/105) (Fx: 115/80)
Bar Muscle ups (Fx: Chest to Bar Pull ups)

18:00 Cap

31
Mar

Monday, April 1, 2019

Skill Class: Tonight at 6:45pm  we will add a 30 minute skill class to help anyone looking to get better at kipping pull-ups. 

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Starting Today we will begin a new block of programming at BCF and CF Route 7. This programming block will be one month long, ending in the beginning of May.

The goal for this block of programming will be to increase our strength endurance while maintaining the work capacity and skills that we have developed during our lead up to the Open season.

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency”. In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons why we have decided to use this as our focus for the next block of programming. Strength endurance training will help all of you build muscle and increase your strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for sub-maximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements.

Some overall themes that you will be seeing in regard to the strength endurance training will be:

– More days per week with barbell strength work
– Bodybuilding and accessory work every other week. 
– More classic barbell strength (squats/deadlifts/pressing)
– Higher repetitions (5-10 rep range)
– Fewer long metcons

In addition to our strength endurance focus we will be introducing some more accessory/bodybuilding work to help build stability and movement quality. This component of our training will be focused on quality over volume or intensity. We want you to learn to move as well as possible so that when you apply speed and weight to your movement patterns your body will move more safely and efficiently. Ultimately, this means that you will be faster, stronger, and more injury resistant.

To help contribute to the goal of developing higher quality of overall movement you can expect to see:

– More accessory movements built in to warm-ups, strength work, and post-WOD
– Focus on strict gymnastics and core development
– Olympic lifts broken down by positions

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the painful metcons you all love will still be there. Most of our metcons will be in the 7-15 minute time domain but, there will still be some grueling, long workouts with plenty of running, rowing, and burpees. We will also still be testing benchmarks and Hero WODs regularly.

As we look to the rest of 2019 you can expect to see us continue building on the strength work that will happen in this next block. Our next block of programming will be focused on general strength and aerobic capacity development. The hard conditioning work and CrossFit-specific skills will make a strong comeback in the months leading up to the next CrossFit Open in October.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!


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Overview Of The Week:
Monday: Back Squats
Tuesday: Strict Press
Wednesday: Deadlifts
Thursday: High Hang Snatch
Friday: Core/Strict Gymnastics
Saturday: Front Squats
Sunday: Power Cleans

Strength:

Back Squat:
10@55-60%
2×10@60-65%
10+@65-70%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

AMRAP 7:
28 Double Unders
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
7 Dumbbell Goblet Squats (50/35) (Fx: 35/20)

30
Mar

Sunday, March 31, 2019

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon: Butter Fly Pull-ups!!!

Strength:

E3MOM 18
5 Bench Press (ME)

Conditioning: 

5 – 4 – 3 – 2 – 1
Right Arm KB Hang Clean (24/16) (Fx: 16/12)
Right Arm KB Push Press (24/16) (Fx: 16/12)
Left Arm KB Hang Clean (24/16) (Fx: 16/12)
Left Arm KB Push Press (24/16) (Fx: 16/12)

10 Burpees over kettlebell after each round.

29
Mar

Saturday, March 30, 2019

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

Conditioning: 

3 Rounds
800m Run
50 Box Jumps (24/20) (Fx: 35 Box Jumps)
50 Wall Balls (20/14) (Fx: 35 Wall Balls)