WOD/Events

Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 7:45PM. 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. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Conditioning:
EMOM 30:
Min 1 – 15/12 Calorie Row (Fx: 12/10) (Rx+: 18/15)
Min 2 – 10 Burpee Box Jump Overs (24/20”) (Fx: 8 Burpee Box Jump Overs) (Rx+: 30/24)
Min 3 – 10 Pull-ups (Fx: 8 Pull-ups) (Rx+: C2B)

Post-WOD Finisher:
50 V-ups
RX+: If you break, penalty of 20 alternating bicycle crunches

Overview of Week:
Monday: Bench Press
Tuesday: EMOM 30
Wednesday: Back Squat
Thursday: Muscle Ups
Friday: Shoulder to Overhead Complex
Saturday: Overhead Squat
Sunday: 3 position Cleans

Strength:
Bench Press
5 Sets of 7
Start at 60% and build over the course of 5 sets
Super-Set each set with 10 alternating pistols or appropriate pistol scale

Conditioning:
2 RFT:
100 Double-Unders
10 Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)

Post-WOD Finisher:
3 sets, for max reps:
60 sec. of DB Skull Crushers
60 sec. Rest

Yoga with Liz at 10:00am!!!

Strength:
Sumo Deadlift:
3 x 10 (75-80% of 1RM Deadlift) – try to go heavier than 6/22/18
Superset with 3 x :30 Hollow Hold
Conditioning:
For time
1000m Row
25 V-ups
50 Alternating DB Snatch (50/35) (Fx: 35/25)
25 Sit-ups
50 Box Jump Overs (24/20”)
25 Hollow Rocks
1000m Row

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!!

Strength:
Overhead Squat
4 Sets of 5 w/ 5 second pause in bottom on the last rep of each set)
Rest as needed
Build over the course of 4 sets

Conditioning:
For time*:
60-50-40-30-20-10 (Fx: 50-40-30-20-10)
Air Squats
Double-Unders

Every 3:00 run 200m (including at 0:00)

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs of equipment in a maximum time of eight hours.
Hero WOD:
“Jenkins”
AMRAP 40 Minutes, with a partner:
50 Burpees
400m Run
50 KBS (24/16)
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run
Split up work as needed; run with partner

Strength:
Split Jerk Technique
2-2-2-2-2
Rest 1-2 minutes between sets
This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk.
Strict Press
3 Sets of 10 reps
Rest as needed
Build over the course of 3 sets to a 10 RM (start at 70%)

Conditioning:
AMRAP 12:
8 Single Arm DB Shoulder to Overhead (Right) 50/35 (Fx: 35/25)
8 Deadlifts (185/125) (Fx: 135/95)
8 Single Arm DB Shoulder to Overhead (Left) 50/35 (Fx: 35/25)
8 Toes-to-Bar

Strength:
Every 2 minutes for 18 minutes (9 sets):
Hang Clean + Clean + 2 Front Squats
Build over the course of 9 sets (3 sets at each: 65%,75%,80-85% )

Conditioning:
3 Sets of (take about 20 minutes to complete):
DB Bulgarian Split Squats x 20 reps (10 each leg)
Rest as needed
200m KB Front Rack Carry (athletes choose load)
Rest as needed

Post-WOD Finisher:
Cash-out = Max unbroken set Wall Balls 20/14, 11 ft/10ft (Fx: 10ft/9ft)

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!!

Strength:
3 Super-Sets of:
Strict HSPU x 8-12 reps (add deficit as needed) (Fx: Strict DB Press)
Barbell Row x 8-12 reps (across)
Rest as needed

Conditioning:
For time:
Cash-in = 50 KBS (53/35) + 400m Run
3 Rounds:
25’ Handstand Walk (Fx = 25 shoulder-taps)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)
Cash-Out = 50 KBS (53/35) + 400m Run
25:00 time-cap