WOD/Events

Strength:

EMOM 15
1 Hang Squat Clean (↑)
1 – 5: 65 – 70%
6 – 10: 70 – 75%
11 – 15: 75 – 80%

Conditioning:

AMRAP 9
12 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
18 Toes to Bar (Fx: 12)

Normal Schedule!

Happy Fathers Day!

Strength:

E3MOM 15
Push Jerks
1 – 4: 10 @55 – 60%
5: AMRAP @55 – 60%

Conditioning:

AMRAP 12
200m Run (Rx+: 300m)
25 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35) (Rx+: 70)

Free Beginner CrossFit Class @ 12PM REGISTER

Strength:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to 7/1/2021, 9/19/2019

Conditioning:

E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%

Strength:

4 Rounds
5 Tempo V-Ups (Fx: Tuck Ups) (22×2)
:30 Arch Hold

Conditioning:

E4MOM 24
1: With a Partner, Alternating Rounds
12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)
5 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
2: With a Partner, Alternating As You See Fit
70/52 Calorie Row (Fx: 60/45) (Rx+: 80/60)

Mobility Canceled

Strength:

E2MOM 18
Power Clean
1 – 3: 3@65 – 70%
4 – 6: 2@70 – 75%
7 – 9: Build to Heavy Single

Conditioning:

10 Rounds
8 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jump Overs (24/20)

Time Cap 13:00

Free Beginner CrossFit Class @ 7:45PM REGISTER

Outdoor Core Blast Tonight@ 6:45PM!

Conditioning:

4 Rounds
10 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
500/450m Row (Fx: 450/400m)

But…

E5MOM Including 0:00
12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)

1:00 Cap on Each Bike Interval

Strength:

4 Rounds
5 Turkish Sit Ups + 1 Turkish Get Up Each Arm (↑)
Rest 1:00