Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
Snatch Complex:
6 Sets
1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME)
Beginners:
6 x 2 Hang Power Snatch (A)
Conditioning:
“2018 Regionals Event 6”
For time:
4 rope climbs
16 thrusters 155/105, Fx: 115/80
3 rope climbs
12 thrusters 155/105, Fx: 115/80
2 rope climbs
8 thrusters 155/105 , FX:115/80
Regionals Time cap: 7 minutes
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Overview of Week:
Monday: Filthy Fifty
Tuesday: Snatch Complex and Regionals Workout
Wednesday: Back Squats
Thursday: Muscle Ups and Benchmark WOD
Friday: Sumo Deadlifts
Saturday: Push Press and Triple AMRAP
Sunday: Pistol Skill Work
Conditioning:
“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Double unders
Compare: 1/28/17
Yoga with Liz at 10:00am!!
Strength:
Front Squat:
3 x 10 (A) @ (75-80% of 1 RM)
Conditioning:
3 Rounds for time:
20 Goblet Squats 50/35 (Fx: 35/20)
20m Bear crawl
20m Single Arm DB Overhead Lunge 50/35 (Fx: 35/20)
20 Toes 2 Bar (Fx: Abmat Sit ups)
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Conditioning:
For time:
800m Run
20 Strict HSPU (Fx = HSPU)
20 C2B Pull-ups (Fx = Pull-ups)
20 Deadlifts (275/185#) (Fx = 225/155#)
40 Burpees
20 Deadlifts (275/185#)
20 C2B Pull-ups
20 Strict HPSU
800m Run
40 minute time cap
Team Metcon:
Team Jackie: Teams of 2
Congaline Style*
For Time:
1000 meter row
50 Thrusters (45/35)
30 pull-ups
*Athletes can not pass each other
*Team Total time is score
Strength Accessory:
3 Sets for Quality:
10 Turkish Get ups (5L/ 5R)
10 Single Leg KB/DB Deadlift (5L/5R)
10 Meter Handstand Walk, Fx: 15 Shoulder Taps
12/9 AAB Cals (AFAP)
18:00, Rest as needed
Strength:
Strict Press
3 x 10 (70-75% of 1RM)
Rest to 4-5 min between sets
Conditioning:
For time:
20 Toes to Bar
8 Power Clean and Jerks (225/155) (Fx: 155/105)
Rest: 4:00
For Time:
20 Burpee Box Jump over 24/20
10 Power Snatches (165/115) (Fx: 135/95)
*Modified and Courtesy of CrossFit.com
*CFHQ RX: 245/165 and 185/125
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
Overhead Squat:
3 x 10 (60-70% or 1RM Snatch)
Superset with
3 x 15 Ball Slams
Strength Accessories:
4 Sets of:
10 Deficit Push Ups (Fx: Most Challenging Style of Push Up)
10 Strict Dumbbell Curl
10 GHD Sit ups
10 Bent Over Barbell Row
Overview of Week:
Monday: Deadlift
Tuesday: Overhead Squat
Wednesday: Strict Press
Thursday: Strength Accessory and Team Workout
Friday: Clean Complex
Saturday: Chipper
Sunday: Front Squat
Strength:
Deadlift
3 x 10 (Across: 75-80% of 1 RM)
Superset with
3 x 10 Lateral Band twist (in a lunge postition)
Metcon:
AMRAP 12:
35 Double Unders
15 Plate Ground to Overhead 45/25 (Fx: 25/15)
10 Burpees to Plate
