WOD/Events

10:00 AM
Yoga with Kristen!

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

Strength:

E3MOM 15
5 Tempo Front Squats (33×1) (↑)

Conditioning:

With a Partner, Alternating Rounds
8 Rounds
15/12 Calorie Row (Fx: 12/10)
15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)

Naughty or Nice Toy Drive

Conditioning:

“Naughty or Nice”

Naughty
15-12-9
Power Snatch (95/65)
Thrusters (95/65)

30 Double Unders after each barbell movement.

Nice
15-12-9
Power Snatch (75/55)
Thrusters (75/55)

30 Double Unders after each barbell movement.

Strength:

3 Rounds
1 Each Arm Turkish Get Ups (↑)
10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)

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

Strength:

E2MOM 20
1: 10 Bench Press @ 65 – 70%
2: 10 Pendlay Row (A)

Conditioning:

3 Rounds
200m Run (sub Row/Bike/Ski if raining)
15 Deadlifts (135/95) (Fx: 95/65)

SCHEDULE
There IS a 3:30pm WOD today.

BCF Holiday Party (@ The GOAT 7:00 – 10:00pm)

12 Days of Christmas

For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs

Fx:
For time:
1 Clean and Jerk (135/80)
2 Muscle Up Transitions (x2)
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/80)
12 Rope Climbs

Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…

REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm)

Strength:

E2MOM 10
10 Push Press @60 – 65%

Conditioning:

EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 80 Double Unders (Fx: 50 DUs)
3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4: Rest
5: Rest

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

REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm)

Strength:

E2MOM 20
1: 10 Back Squats @62 – 67%
2: 10 Back Rack Lunges @47-52%

Back rack lunge weight based on 1RM back squat

Conditioning:

AMRAP 10
10 Burpee Box Jump Overs
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups

Strength:

E2MOM 10
12 Deadlifts @65 – 70%

Conditioning:

AMRAP 8
Right Arm:
5 Dumbbell Snatches
5 Dumbbell Push Presses
Left Arm:
5 Dumbbell Snatches
5 Dumbbell Push Presses
10 Chest to Bar Pull Ups (Fx: Pull Ups)

(50/35) (Fx: 35/20)

8:00 AM
10th Annual Hopeless Hope Winter Event. DETAILS >>

10:00 AM
Yoga with Kristen!

3:30 PM
Faith & Fitness Free Workout & Discussion. DETAILS >>

Strength:

E2MOM 10
10 Strict Press @ 60 – 65%

Conditioning:

10 Rounds
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Ring Dips (Fx: Hand Release Push-ups)