WOD/Events

5:00 – 6:30 PM
Free Chiropractic Treatment from Arlington Pain and Rehab. DETAILS >>

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:

Handstand Walk Technique
then
AMRAP 7
Handstand Walk or Appropriate Scaling Option
Rx: Max Distance (meters)

Conditioning:

AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups

Overview of the Week

Strength:

Front Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)

10:00 AM
Yoga with Kristen!

1:20 PM
Skills & Mobility Workshop is Kipping pull ups and butterfly pull ups this week!

Strength:

E2MOM 14
2 Push Jerks + 1 Split Jerk

Conditioning:

5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00

Start where you left off on each AMRAP.

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

Deadlift
3×4@80-85%
2×4@85-90%

Conditioning:

For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)

Strength:

E3MOM 15

Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups

Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips

Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar

Strength:

Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)

Conditioning:

5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)

Finisher:

5 Minutes
Max Distance Farmers Walk

5:30 PM
Pelvic Floor Movement Strategies Seminar! MORE DETAILS >>

Strength:

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

Conditioning:

5 Rounds
12 Toes-to-Bar (Fx: 9)
15 Push-ups
50 Double Unders (Fx: 30)

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:

E2MOM 16
3 Touch-and-Go Power Cleans (Max. Effort)

Conditioning:

AMRAP 15
600m Run
15 Deadlifts (185/125)(Fx: 135/95)