WOD/Events

Strength:

E3MOM 12
3 Tempo Thrusters (33×1) (↑)

Conditioning:

4 Rounds
Work 1:00/Rest 0:30

1: 20/15 (Fx: 15/12) Calorie Row
2: AMRAP Sit Ups
3: 20/15 (Fx: 15/12) Calorie Assault Bike
4: AMRAP Sit Ups

Congratulations to BCF member Ashley and her husband Will on getting married!!! #couplewhowodstogetherstaytogether #bcflover

Strength:

E3MOM 15
6 Deadlifts @75-80%

Conditioning:

5 Rounds

5 Power Cleans (135/95) (Fx: 95/65)
5 Hang Power Clean and Jerks (135/95) (Fx: 95/65)
35 Double Unders

Time Cap 12:00

Core Blast – 6:45pm!!!!

Strength:

EMOM 16
1 High Hang Squat Snatch (ME)

Conditioning:

AMRAP 16
20 Wall Balls (20/14)
200m Run

*Labor Day Schedule – 9/7/2020* – 9am, 10am, 11am, 5:30pm

Strength:

E2MOM 14
1 Power Clean + 1 Push Press + Push Jerk (ME)

Must be touch and go.

Conditioning:

2 Rounds

30 Dumbbell Box Step Ups (50/35) (Fx: 35/20)
30 Chest to Bar Pull-Ups (Fx: Pull Ups)

Yoga with Kristen!!! – 10:00AM

Strength:

5 Rounds 
:20 L-Hang From Pull-Up Bar 
3 Box Jumps (ME) 

Conditioning:

AMRAP 11

10 Ring Dips (Fx: 5 Ring Dips)
35 Double Unders
20/15 Cal Row

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E3MOM 12
2 High Hang Squat Cleans + 2 Front Squats (↑)

Conditioning:

5 Rounds
10 Burpees
10 Overhead Squats (115/80) (Fx: 75/55)

Strength:

E2MOM 12
2 Tempo Strict Press (30×1) + 5 Push Press

Conditioning:

For Time

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Toes To Bar (Fx: 1/2 Reps)
Kettlebell Snatches (Rx: 24/16) (Fx: 16/12)

Conditioning:

AMRAP 33
1000m Run
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 255/175)
10 Ring Muscle Ups (Fx: 10 Chest to Bar Pull Ups + 10 Hand Release Push Ups)