WOD/Events

Weekly Overview:
Monday: Back Squat
Tuesday: Hero WOD “The Seven”
Wednesday: Hang Snatch
Thursday: Push Press
Friday: Hang Clean
Saturday: Front Squat and Team WOD
Sunday: Gymnastic Chipper and Team WOD

Strength:
Back Squat
5×5@65-70% (A)
Conditioning:
For time :
15 Power Clean 135/95 (Fx: 115/85) (Rx+: 155/105)
15 Burpee Box Jump Over 24/20
12 Power Clean 155/105 (Fx: 135/95) (Rx+: 175/115)
12 Burpee Box Jump Over 24/20
9 Power Clean 175/115 (Fx: 155/105) (Rx+: 195/125)
9 Burpee Box Jump Over 24/20
6 Power Clean 195/125 (Fx: 175/115) (Rx+: 205/135)
6 Burpee Box Jump Over 24/20
3 Power Clean 205/135 (Fx: 195/125) (Rx+: 225/145)
3 Burpee Box Jump Over 24/20

Yoga with Liz at 10:00am!!!

This WOD is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006. 
“Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster (95/65)
800 meter run
21 Thruster (95/65)
400 meter run
50 Pull-ups

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!!
Comp WOD will be cancelled this Saturday. Additionally, the morning open gym time will be reduced to 8:00 – 9:00am.

Crossfit Total:
Back Squat – 1 RM
Deadlift – 1 RM
Strict Press – 1 RM
Score is total of all three lifts

Conditioning:
10 RFT:
10 Box Jumps (24/20”)
10 KBS (24/16 KG)
200m Run
Post-WOD Finisher:
Mobility as necessary for CF total
OR
Metcon Part 2 (for those not doing the CF Total on Sat):
14 min AMRAP:
14 Alternating DB Snatches (50/35) (Fx: 35/20)
14 ABMAT sit-ups
14 Burpees
14 Overhead DB Lunges (7 Left/ 7 Right) (50/35) (Fx: 35/20)

Conditioning:
“Nasty Girls”
3 RFT:
50 Air squats
7 Ring Muscle-ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
10 Hang Power Cleans (135/95) (Fx: 115/80)

Post-WOD Finisher:
Partner EMOM 10:
Partner 1 = Rowing for Cals (Rx+: Bike Cals)
Partner 2 = 1 Rope Climb (Rx+ = Legless Rope Climb)
Partners alternate every minute

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

“Weightlifting Total”
20 Minutes to Establish:
1 RM Snatch
20 Minutes to Establish:
1 RM Clean and Jerk
Score is Total of both lifts

Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm.

Strength:
Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed

Conditioning:
“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters
20 Sumo Deadlift High Pull
20 S2OH
20 OH Squats
20 Front Squats
Barbell Weights: (95/65) (Fx: 75/55) (Rx+: 115/80)
*Burpees start at 0:00

Post-WOD Finisher:
1 Mile Easy Run (Aerobic conversational pace with a buddy, Olympic weightlifting total tomorrow!)

Labor Day Hours: WODs at 10:00am and 5:30pm. Make sure to reserve in Zen Planner before class.
Overview of Week:
Monday: “The Ghost”
Tuesday: “Air Force”
Wednesday: 1 RM Snatch and 1RM Clean and Jerk
Thursday: “Nasty Girls”
Friday: 10 Round Metcon
Saturday: CrossFit Total
Sunday: “Daniel”

Strength:
Push Press
5 sets of 4 @ 75%
Conditioning:
“The Ghost”
6 Rounds:
1 minute of Rowing for calories
1 minute of Burpees
1 minute of Double-unders
1 minute rest
Score is total reps