WOD/Events

23
Oct

Sunday, October 24, 2021


Strength:

EMOM 8
Tall Clean + 2 High Hang Power Cleans (↑)
Directly Into
E2MOM 8
Hang Power Clean + Power Clean (↑)

Conditioning:

4 Rounds
500/450m Row (Fx: 450/400)
10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

22
Oct

Saturday, October 23, 2021

Come out Today and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM


Strength:

E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%

Conditioning:

AMRAP 9
18 Weighted Sit Ups (25/15) (Fx: 15/10)
6 Ring Muscle Ups (Fx: 9 Burpee Chest to Bar Pull Ups) (Rx+: 9)

 

21
Oct

Friday, October 22, 2021

” Glen “
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Conditioning :

“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

 

20
Oct

Thursday, October 21, 2021

Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM






Conditioning:

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%

Strength:

AMRAP 8
16 Jumping Air Squats
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)


19
Oct

Wednesday, October 20, 2021

SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs and Hand Stand Push-Ups)


Huge Congratulations to our member Julia and her Husband Christopher on their marriage this weekend. We wish you many years together of fun adventures and lots of smiles and laughs!

Strength:

E2MOM 10
Strict Press
1 – 4: [email protected] – 80%
5: AMRAP @75 – 80%

Conditioning:

4 Rounds
250/200m Row (Fx: 200/150) (Rx+: 300/250)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Toes to Bar (Fx: 7) (Rx+: 15)

18
Oct

Tuesday, October 19, 2021

Core Blast 6:45pm!


Huge Congratulations to our members Carolyn and Nathan on their marriage this past week. We wish you many years together of fun adventures, smiles, and laughs!

Strength:

E2MOM 16
Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑)

Conditioning:

E4MOM 12
1: With a partner, alternating after each run
AMRAP 100m Run (1 Run=10 reps)
2: With a partner, alternating every 10 calories
AMRAP Calorie Ski
3: With a partner, alternating full rounds
AMRAP
6 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

17
Oct

Monday, October 18, 2021

Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM


Weekly OverviewEvents/Classes
MondayAccessory Emom Mobility Class 6:30PM- Calf and Ankle
TuesdaySquat Snatch Core Blast 6:45PM!!!

WednesdayStrict press Skills Class: 6:40PM Rope Climbs and HSPU
ThursdayDeadlift
Friday“Glen”
SaturdayBack Squats
Free Beginner CrossFit Class – 12:00PM REGISTER

BFC/ CFR7 Scaled Comp @ 3:00PM
Sunday
Cleans
Yoga – 10:00AM

Strength:

Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest

Then…

E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank

Conditioning:

100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)

16
Oct

Sunday, October 17, 2021


Strength:

EMOM 10
1: 5 Tempo Strict Pull Ups (33×0)
2: 5 Tempo Push Ups (30×3)

Fx:
EMOM 10
1: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)
2: 5 Tempo Push Ups (30×3)

Conditioning:

EMOM 20
1: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)
2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: AMRAP Bike Calories
4: Rest

1 2 3 350