Yoga with Liz at 10:00am!!!
Conditioning:
Every 5 for 30 (6 sets):
18/15 Calorie Row
200m Run
10 Hang Power Snatch 115/80 (Fx: 95/65)
10 Overhead Squats 115/80 (Fx: 95/65)
Score = slowest round
Post-WOD Finisher:
3 Sets (12 minute clock) of:
:60 Plank Hold
:60 Frog Stretch
:60 Hollow-Hold
:60 Rest
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 Accessory:
4 sets of:
DB Z Press (seated on floor) x 10 reps
Rest :60
Ring Dips x max reps
Rest :60
Conditioning:
3 Rounds of:
AMRAP 5
5 C2B Pull-ups (Fx: Pull-ups)
10 Push-ups
15 Russian KBS (32/24) (Fx: 24/16)
Rest 2 minutes after each AMRAP and start on the rep where you left off; score is total reps of all 3 AMRAPs
Strength:
21:00 Clock, for max load of each lift:
0:00-7:00 = 3 RM Hang Power Clean
7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat
14:00-21:00 = 1 RM Squat Clean
Conditioning:
AMRAP 9:
3-6-9-12 etc…
Toes-to-Bar
Box Jump Overs (24/20”)
Strength and Skill:
Split Jerk Technique (12 minutes)
3-3-3-3-3
Rest 1-2 minutes between sets
This is for quality technique and positions. Work on speed and do not exceed 50% of 1 RM
Strict Press From Split (20 minutes)
8-8-8-8-8
Rest 2 minutes between sets
Build over the course of 5 sets
Conditioning:
EMOM 10:
Odd: 20 Wall Balls (20/14#) Fx = 15 Wall Balls
Even: Max Kipping HSPU
Score = total HSPU completed
Independence Day Holiday Hours!!!
We will be having one GIANT WOD at 10:00 am on the 4th. (If this fills up ahead of time we will add a second class).
“7/4/1776”
Cash-in: 800m run w/ partner (carry one medball 20/14)
7 Rounds, with a partner:
4 Deadlift 315/205 (Fx: 245/165)
17 Burpees
76 Double-Unders
Cash-out: 800m run w/ partner (carry one medball 20/14)
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!!
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June, 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Hero WOD:
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
(Compare to 8/31/17)
Post-WOD Finisher:
3 Sets of:
DB Side Lateral Raise x 12-15 reps
DB Rows x 20 reps (10 each arm)
Strict Toes-to-Bar x 8-10 reps (Fx: kipping)
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!
Overview of Week:
Monday: Back Squat
Tuesday: Hero WOD “JT”
Wednesday: 4th of July WOD
Thursday: Split Jerk
Friday: Heavy Cleans
Saturday:Pressing strength
Sunday: Intervals
Strength:
Back Squat
4 Sets of 8 (@ 65-75%)
Rest as needed
Conditioning:
Five sets of (total of 20 minutes), rotate after 5th set on the same movement:
45 seconds of Rowing (for calories) RX+ = Bike
Rest 15 seconds
45 seconds of Sit-ups Rx+ = TTB/GHD
Rest 15 seconds
45 seconds of KBS 24/16 kg Rx+ = 32/24
Rest 15 seconds
45 seconds of Jumping Lunges
Rest 15 seconds
Yoga with Liz at 10:00am!!!
Conditioning:
50/35 Calorie Row Buy in:
-Then-
5 Rounds
10 Box Jumps Overs 30/24 (Fx: 24/20)
12 Handstand Push ups (Fx: Hand release Push Ups)
20 Abmat Sit ups
-Then-
50/35 Cal Row Cash Out
Rx+ A.A.B Cals