WOD/Events

Strength:

20 Min to Establish:
10RM Deadlift

Conditioning:

AMRAP 12
20/17 Calorie Row (Fx: 15/12)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)

10:00 AM
Yoga with Kristen!

Strength:

E2MOM 10
10 Push Jerks @60 – 65%

Conditioning:

AMRAP 15
5 – 10 – 15 – 20….
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Sit Ups

200m Run Between Rounds

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE

Strength:

E3MOM 15
5 High Hang Squat Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++

Conditioning:

3 Rounds
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees over the Dumbbell

Strength:

E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups

Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Ups

Conditioning:

5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls (20/14)

SCHEDULE UPDATE: Going forward, we will have the 3:30pm WOD every day of the week (including Thursday). We no longer have Open Gym on Thursday afternoon. Zen Planner is always up to date, so be sure to reserve your classes!

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)

Compare to 12/20/16, 12/13/17, and 12/5/18

Last chance for new BCF Hoodies!!! Fill out the order form HERE.

Strength:

E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%

Back rack lunge weight based on 1RM back squat

Conditioning:

4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)

Time Cap 12:00

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

6:45 PM
Core Blast with Shauna

Strength:

E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)

Conditioning:

AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)

Strength:

E2MOM 10
12 Deadlifts @70 – 75%

Conditioning:

30 – 20 – 10
Push Press (115/80) (Fx: 75/55)
Box Jumps (24/20)