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15
Jul

Monday, July 16, 2018

Overview of Week:
Monday: Snatch EMOM
Tuesday: Handstand Push ups
Wednesday: Clean Complex
Thursday: Split Jerk
Friday: Hero WOD “Jenkins”
Saturday: Overhead Squat
Sunday: Sumo Deadlift


Strength:
EMOM 10:
High-Hang Squat Snatch x 2 reps
This is for Technique/Position. Do not exceed 50% of 1 RM.
Every 2 for 10 (5 sets):
1 Power Snatch + 1 Squat Snatch (drop between reps)
Build over the course of 5 sets

Conditioning:
AMRAP 12:
12 Alternating DB Snatch (50/35) (Fx: 35/20)
12 Ring Dips (Rx+: High rings)
12 Overhead Squats (115/75) (Fx = 75/55)

14
Jul

Sunday, July 15, 2018

Yoga with Liz at 10:00am!!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about “Vulnerability and Connection”. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Conditioning:
For time:
10 Rope Climbs (15’) (Fx: 6 Rope Climbs)
100 Double-Unders
50 Box Jump Overs (24/20″)
100 Double-Unders
10 Rope Climbs (15’) (Fx: 6 Rope Climbs)

20 minute cap
Gymnastics Skill:
Complete each set as fast as possible:
Bar Muscle-ups (Fx: 15-12-9 of C2B Pull-ups)
12-9-6

Rest 1 minute between sets:
 

13
Jul

Saturday, July 14, 2018

Second Annual BCF Fitness Competition: Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF members. This competition is specifically for those who do NOT Rx the workouts but, still want to compete! This is for the FXers, the ones who scale, the people who give it their all and want to have fun!
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!!

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.
The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011.
“Manion”
7 RFT:
400m Run
29 Back Squats (135/95)

Must clean bar from the ground. NO RACKS.

12
Jul

Friday, July 13, 2018


Strength:
5 Sets of:
Push-Press + Push-Jerk + Split Jerk + Split Jerk
(Pause in receiving position of last split jerk for 2 seconds before recovering)
Rest 2 minutes between sets

Conditioning:
AMRAP 14:
100 Strict Press (45/35#)
80 Bent-Over BB Rows (45/35#)
40 Hang Power Clean and Push-Press (45/35#)
Whenever you break up the reps = 5 burpees

11
Jul

Thursday, July 12, 2018


Strength:
3 Sets – with light/warm-up loads, of:
Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward)
Glute-bridge w/ 1 second hold at top x 12 reps
Rest as needed

Conditioning:
Every 5 for 30 (6 sets) of:
400m Run
8 Dead-lifts (315/225) (Fx: 225/155)
12 C2B Pull-ups (Fx = Pull-ups)

Post-WOD Finisher:
3 sets of:
Barbell Curl x 10 reps

10
Jul

Wednesday, July 11, 2018


Gymnastics Strength:
Ring Muscle-up development
20 Minutes skill/technique practice:

Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)
OR
Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
Rest as needed
Advanced Athletes:
For Max Reps (18 minutes):
3 Sets of:
:90 on / :90 off
Ring Muscle-ups
Straight into…
3 Sets of:
:60 on / :120 off
Ring Muscle-ups
Record total reps completed
Conditioning:
27-21-15-9
KBS (32/24) (Fx: 24/16)
Sit-ups
Box Jumps 24/20

9
Jul

Tuesday, July 10, 2018

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. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:
Front Squat
4 Super-Sets of:
Front Squat x 8 reps (start at 65% and build over the course of 4 sets)
Handstand Walk x 25 feet (scale = 25 shoulder taps against wall or: 30 handstand hold)

Conditioning:
Every 2 minutes for 14 (7 sets) of:
36 Double-Unders
9 Toes-to-Bar
3 Power Cleans (athletes choice)*

*Score = Heaviest Set of 3 Power Cleans Completed

8
Jul

Monday, July 9, 2018


Overview of Week:
Monday: Bench Press
Tuesday: Front Squat
Wednesday: Muscle Ups
Thursday: Posterior Chain Accessory and Triplet Intervals
Friday: Overhead Complex
Saturday: Hero Wod “Manion”
Sunday: Rope Climbs, Dubs and Box Jumps

Strength:
4 Super-Sets of:
Bench Press x 10 reps (A @~70%)
Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups)
Rest 2 minutes between sets

Conditioning:
4 Rounds For Time:
2 Rope Climbs
15 Burpees
18/15 Calorie Row (RX+ = Assault Bike)