WOD/Events

Strength:

E3MOM 15
Front Squat
1: 3@65 – 70% (:03 Pause)
2: 3@70 – 75%
3: 3@70 – 75%
4: 3@70 – 75%
5: 3@75 – 80%

Conditioning:

Work 2:00/Rest 1:00
Until You Complete:
30 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)

Start each round with:
20 Sit Ups

Time Cap 14:00

SCHEDULE UPDATE – 8:45am Open Gym cancelled. Any additional schedule updates will be posted to the WOD page, BCF Members page on Facebook and Zen Planer will be updated.

Yoga with Kristen!!! – 10:00AM

Strength: 

3 Rounds:
12 Double Dumbbell Bench Press
18 Banded Lat Pushdowns

Time Cap 10:00

Conditioning:

AMRAP 18
18 Burpee Box Jump Overs (24/20)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar

Skills Class 1:15pm:  Toes to Bar / Double Unders

Strength:

“CrossFit Total”
Establish 1RM
Strict Press
Back Squat
Deadlift

Time Cap 40:00

Strength:

E2MOM 8
Rx:
3 Strict Toes to Bar
4 Kip Up/Strict Down Toes to Bar
5 Kipping Toes to Bar

Fx:
3 Strict Leg Raises
4 Kipping Toes to Bar

Rest 2:00

EMOM 8
1: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)
2: Rest

Conditioning:

500m Ski Erg Time Trial

Strength: 

E3MOM 15
3 Split Jerks
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%+

Conditioning:

For Time:
500/450m Row
400m Run
250/200m Row
200m Run

Conditioning:

E3MOM 36
1: 20/15 Calorie Bike (Fx: 15/10)
20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: AMRAP
5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
4: Rest

Arctic Core Blast – 6:45pm!!!! 

Conditioning:

E3MOM 15
3 Overhead Squats (↑)

Finisher: 

42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
21 – 15 – 9
Pull Ups (Rx+: Chest to Bar Pull Ups)

Strength:

4 Rounds for Quality
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)
10 Each Side Banded Pallof Press
10 Banded Crunches

Time Cap 14:00

Conditioning:

EMOM 16
1: 22/17 Calorie Ski Erg (Fx: 17/12) (Rx+: 25/18)
2: AMRAP Double Unders
3: Rest
4: Rest