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25
Jul

Friday, July 26, 2019

Strength:

Snatch
E3MOM 18
Set 1: 2 @75%
Set 2: 2 @ 80%
Set 3: 2 @ 85%
Set 4: 2 @ 85%+
Set 5: 2 @ 85%++
Set 6: 2 @ 85%+++

Not touch-and-go.

Conditioning:

AMRAP 14
15/12 Calorie Row (Fx: 12/10)
10 Toes-to-Bar (Fx: 7 Toes-to-Bar)
10 Deadlifts (205/145) (Fx: 185/125)

24
Jul

Thursday, July 25, 2019

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 85-90%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 90-95%
Set 5: 3 @ 90-95%

Conditioning:

3 Rounds
20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)
20 Goblet Squats (24/16) (Fx: 16/12)

23
Jul

Wednesday, July 24, 2019

REMINDER
This Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >>


Strength:

EMOM 18
Min 1: 10-15 GHD Sit Ups (Add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (Add weight if possible)
Min 4: Rest
Min 5: 10-15 Ring Push-ups (Add weight if possible)
Min 6: Rest

Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (Add weight is possible)
Min 4: Rest
Min 5: 10-15 Push Ups
Min 6: Rest

Conditioning:

AMRAP 10
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees Over the Dumbbell

For DB hang clean and jerks: Single DB, alternate hands every 5 reps.

22
Jul

Tuesday, July 23, 2019

6:45 PM
Core Blast with Shauna!


7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!


Strength:

E4MOM 20
3 Tempo Front Squat (35×3)
Set 1: 45-50%
Set 2: 55-60%
Set 3: 60-65%
Set 4: 65-70%
Set 5: 70-75%+

Conditioning:

3 Rounds
10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)
20 Front Rack Lunges (115/80) (Fx: 95/65)

Time Cap 12:00

21
Jul

Monday, July 22, 2019

Schedule Update – Monday 7:30pm Boot Camp is CANCELLED this week.


Overview of the Week

WODs
Events
MondayDeadlifts
TuesdayFront SquatsCore Blast (6:45 pm)
Free Beginner CrossFit Class (7:45 pm)
WednesdayMidline Stability Gymnastics
ThursdayBack Squats
FridaySnatches
SaturdayClean & JerkFree Beginner CrossFit Class (12:00 noon)
Oly Weightlifting Seminar @ CFR7 (12-3 pm)
SundayCardio EMOMYoga (10:00 am)
Skills+Mobility (1:20 pm)

Congrats to the 3rd Annual BCF / CFR7 Scaled Competition Winners!

Strength:

Deadlift
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

AMRAP 12
60 Double-Unders (Fx: 40 Double-Unders)
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
15 Handstand Push-Ups (Fx: 10 HSPU)

20
Jul

Sunday, July 21, 2019

10:00 AM
Yoga with Kristen!


1:20 PM
Skills & Mobility Workshop: Kipping Handstand Push-ups and Handstand Walks


Strength:

E3MOM 18
3 Cleans
Set 1: 3 @ 70%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85%+
Set 6: 3 @ 85%++

Not touch and go.

Conditioning:

6 Rounds
With a Partner, Alternating Full Rounds
250m Row
5 Devil’s Press (50/35) (Fx: 35/20)

18
Jul

Friday, July 19, 2019

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

EMOM 18
Min 1: 200m Run
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Reps Dumbbell Hang Squat Clean (50/35) (Fx: 35/20)
Min 6: Rest

Score is total reps. For DB hang squat clean: single DB, alternate hands every 5 reps.