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WOD Archive

28
Mar

Friday, March 29, 2019

5 Year Memeber Highlight: Shaun Grant

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Strength:

E3MOM 21
High Hang Squat Clean + Hang Squat Clean + Squat Clean

Conditioning: 

2 Rounds
20 Front Squats (135/95) (Fx: 95/65)
20 Toes to Bar (Fx: 10 T2B)

27
Mar

Thursday, March 28, 2019

Strength: 

Rx+:
4 Rounds
5 Weighted Strict Ring Dips (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
5-10 Strict Ring Dips (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
5-10 Ring Push Ups
10 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

Conditioning: 

AMRAP 10
15 C2B Pull Ups (Fx: 10 C2B)
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)

26
Mar

Wednesday, March 27, 2019

Strength:

Back Squat
E3MOM 18
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
Set 5: 6 Reps
Set 6: 5 Reps

Conditioning: 

EMOM 20
Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: Max Cal Assault Bike
Min 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)
Min 4: Max Cal Ski Erg
Min 5: Rest

Score is total Assault Bike  & Skerg Calories

25
Mar

Tuesday, March 26, 2019

Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

E3MOM 18
5 Push Press (ME)

Conditioning: 

AMRAP 12
200m Run
50 Double Unders (Fx: 35 DU’s)
10 Push Jerks (135/95) (Fx: 115/80)

24
Mar

Monday, March 25, 2019

OverView Of The Week:
Monday: Deadlift
Tuesday:Push Pree
Wednesday:Back Squats
Thursday:Strict Gymnastics
Friday: Clean Complex
Saturday: 800m Runs
Sunday: Bench Press

5 Year Member Highlight: Lina Bello

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Strength: 

Deadlift
E3MOM 15
Set 1: 5@70%
Set 2: 5@75%
Set 3 – 5: 3×5@80%

Conditioning: 

Work 2:00/Rest 2:00 until you have completed:
5 Rounds
Row 250m
10 Hand Release Push Ups
5 Burpees over the Rower

23
Mar

Sunday, March 24, 2019

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon will be working on mobility on your shoulders!

Strength:

E2MOM 12
3 Split Jerks @80-85%

Conditioning: 

3 Rounds
400m Run
15 Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)

22
Mar

Saturday, March 23, 2019

Today, 8:30am – 12:30pm: DEXA Scans

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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!!

Open 19.5!

CrossFit Open WOD 19.5

For Time:

33-27-21-15-9
Thrusters (95/65) (65/45)
Chest-to-bar pull-ups (Jumping Pull Ups)

Time cap: 20 minutes

21
Mar

Friday, March 22, 2019

Friday Night Lights: Come in and watch some of the top athletes throw-down on the final open workout of 2019 at 7PM!

5 Year Member Highlight: Mark Doering 

Conditioning: 

With a Partner
3 Rounds
4 Minutes Per Movement
800m Run (Fx: 600m Run) (Partners run together)
70 Push Ups (Fx: 50 Push Ups)
Max Cal Ski Erg

On Push ups and Ski Erg, one partner working at a time. Total Skerg cals is score.