Friday, March 28, 2014

Awesome night of watching our top athletes compete in the Open WOD 14.5 – great job everyone! I’m so proud of the improvement we have seen at BCF from the Open last year to this year!
BCF, last call for success stories for the new website! I need to receive them by Monday if you’d like to submit something outlining your improvement in fitness (photos optional). Here is an example:
http://crossfitvalleypark.com/success-stories/
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NOTE – WOD may be changed Friday morning based on 14.5 WOD announcement.
Fitness:
Push press, 5×5 (A)
Performance:
Push press, 10×3 (70%)
*Based of 1RM clean & jerk
 
Fitness & performance:
In teams of two, AMRAP 12:

• 5 pull ups
• 10 pushups
• 15 air squats

*While one partner completes the above, the other must complete 30 double unders. Partners will switch upon completion of the double unders.