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WOD Archive

22
Dec

Sunday, December 23, 2018

Yoga- Cancelled 
Skills class- Cancelled 
WOD: 10:00 AM
Open gym: 10:00 – 11:15 AM
WOD: 11:15 AM

Strength:
Back Squat
3@85%
3@90%
2×2@93%
1×2@95%

Conditioning: 
3 rounds for time:
400m Run
7 Bar Muscle ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
14 Thrusters (95/65)(Fx: 75/55)
21 Pistols

21
Dec

Saturday, December 22, 2018

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!!
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Today Schedule:
9:00AM WOD
10:00AM WOD
11:00AM WOD

Strength/Skills:
Kipping Handstand Push Up Development
For time:
Rx: 75 HSPU

Fx: 50
Perform 200m run each time athletes comes off the wall.
Time Cap: 15 min.
Conditioning: 
30 Cal Bike
3 Rope Climbs (Fx: 2)
30 Hand Release Push ups
3 Rope Climbs (Fx: 2)
30 Dumbbell Snatches (50/35) (Fx: 35/20)
3 Rope Climbs (Fx: 2)
30 Box Jumps 24/20
3 Rope Climbs (Fx: 2)

Finisher:
Turkish Get up:
3 x 5 each side

20
Dec

Friday, December 21, 2018

5:30PM Boot Camp Class is Canceled
[divider scroll]
If you missed it in Wednesday’s nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019.
This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up HERE!


Strength:
E2MOM 20 min.
Hang Clean and Push Jerk
Build to ME

Conditioning:
Conditioning:
5 Rounds for Time:
5 Power Cleans (135/95) (Fx: 95/65)
5 Front Squats (135/95) (Fx: 95/65)
5 Push Jerks (135/95) (Fx: 95/65)
10 Toes to Bar
15:00 Cap
Athletes focus on cycling

19
Dec

Thursday, December 20, 2018

Upcoming Holiday Schedule!
Friday 12/21
5:30PM Boot Camp class Canceled
Saturday 12/22
WOD-10:00AM
WOD-11:00AM
Free Beginner CrossFit Class/Open Gym 12:00PM
Sunday 12/23 
Yoga- Canceled 
Skills class- Canceled 
Open gym 10-11:15AM
WOD- 11:15AM
Monday 12/24 
10:00AM Holiday WOD Only
Tuesday 12/25 
Gym closed 
Wednesday 12/26
4:30PM holiday WOD Only (Register early classes will be added if needed!)
Thursday 12/27
7:30PM Canceled 
8:30PM Canceled 
Friday 12/28
5:30 PM Boot Camp class Canceled
Saturday 12/29
7:00 AM Comp Class Canceled
-Monday 12/31 
Morning schedule no changes
Afternoon
4:30PM Holiday WOD only
Tuesday 1/1/2019! 
12:00PM Holiday WOD Only

Strength: 
Bench Press
1RM

Conditioning:
“Bromance”
Cash-in: 400m run together with med ball (one per team)

Then alternating rounds with a partner for 6 rounds (3 each):
10 Bench Press (155/105) (Fx: 115/80)
10 C2B Pull Ups (Fx: Pull-ups)
20 Wallball Shots (20/14) (Fx:15 WBS)
Cash-out: 400m run together with med ball (one per team)
Partner Spots Bench Press

18
Dec

Wednesday, December 19, 2018


Strength:
Deadlift
4×2@93-95%
AMRAP@93-95%

Use same weight for 4×2 and AMRAP
Conditioning:
4 Rounds for times
75 Double Unders (Fx: 50)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Finisher: 
Tababta Abmat sit ups

17
Dec

Tuesday, December 18, 2018

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
[divider scroll]
Core Blast with Shauna at 6:45pm!!

Strength/Skills:
Strict Muscle Ups
RX+: 6 sets of 3/2 Weighted Strict Muscle Ups
Rx: 5-8 sets of 1 Chest to Ring Pull up + 2/1 Strict Muscle Ups

Scaling Options:6-8 Ring 2 Chest Pull Ups + Dips
6-8 Ring Pull ups + Dips
6-8 Ring Rows + Dips
Conditioning:
5 Rounds
AMRAP 3
300m Row
10 Shoulder to Overhead (155/105) (Fx: 115/80)
Max Burpees Over Bar
Rest 3:00

Score is Total Burpees

16
Dec

Monday, December 17, 2018

Overview of week:
Monday: Overhead Squats/ Randy
Tuesday: Muscle Ups
Wednesday: Deadlift
Thursday Bench press and Partner WOD
Friday: Hang Clean and Jerk
Saturday: Handstand Push Ups
Sunday: Back Squat and Row intervals

=================================
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!
=================================
If you missed it in Wednesday’s nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019.
This is a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient-dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up Click Here:


Strength:
Overhead Squats
5×2 (ME)


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Conditioning: 
“Randy”
For Time:
75 Power Snatches (75/55)

Finisher:
4 Sets
10 V Ups
10 Hollow Rock
Challenge: Go Unbroken for all sets

15
Dec

Sunday, December 16, 2018

Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm working on bar muscle ups!!

Strength:
E2MOM 14 min.
Push Press
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Build to ME

Conditioning: 
For Time
18-12-6
Toes to Bar (Fx: Weighted Situp 25/15)
Box Jump (24/20)
Hand Release Push Up
Weighted sit up: Plate stays on chest at bottom and finishes overhead locked out head through shoulders