Mobility @ 5:45PM (Warrior ROMWOD)
Strength:
4 Rounds
10 Dumbbell Front Raises With :15 Hold on Final Rep
10 Dumbbell Side Raises With :15 Hold on Final Rep
10 Each Side Dumbbell External Rotations on Knee
10 Alternating Kettlebell Sotts Presses
Conditioning:
AMRAP 7
7 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
70 Double Unders (Fx: 50)
We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK
Strength:
EMOM 15
1 Power Clean
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%
Conditioning:
For Time
12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Core Blast @ 6:45PM
Strength:
Rx+:
3 Rounds
5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)
10 Supinated Push Ups
Rx:
3 Rounds
5 (Strict Pull Up + Strict Toes to Bar)
10 Supinated Push Ups
Fx:
3 Rounds
3 (Strict Pull Up + Strict Toes to Bar)
5 Supinated Push Ups
Conditioning:
EMOM 20
1 – 3: 600m Run (Fx: 500m) (Rx+: 700m)
4: 18/13 Calorie Ski (Fx: 12/8)
5: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
Today between 5-7PM Arlington Pain and Rehab will be on site, giving free evaluations and treatment.
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | Free Beginner CrossFit Class @ 6:30PM REGISTER 5-7PM Arlington Pain and Rehab, Free Eval and Treatment |
| Tuesday | Gymnastics | Core Blast @ 6:45PM |
| Wednesday | Power Cleans | |
| Thursday | Shoulder Pump | Mobility @ 5:45PM (Warrior ROMWOD) |
| Friday | RDL | |
| Saturday | Long Metcon | Rope Climbs In The WOD Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Bench Press | Yoga @ 10AM Skills Class @ 1:30PM (Rope Climbs & Handstand Push Ups ) |
Strength:
E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @65 – 70%
4 – 6: 5 Front Squats @70 – 75%
Conditioning:
6 – 12 – 18 – 24 – 30
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Box Jumps (27/22) (Fx: 24/20)
Skills class 1:30pm (Ring Muscle Ups)
Strength:
Every 1:30 for 4 Rounds
1: 5 – 10 Strict Pull Ups (Rx+: Chest to Bar)
2: 5 Deadlifts @60-70% (Not touch-and-go)
Conditioning:
Every 1:30 for 3 Rounds
1: 22/17 Calorie Ski (Fx: 17/12)
2: 22/17 Calorie Bike (Fx: 17/12)
3: 22/17 Calorie Row (Fx: 17/12)
4: AMRAP Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
5: Rest
Strength:
3 Rounds
10 Goblet Cossack Squats
10 – 20 Hollow Rocks
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Tempo for kettlebell movements: 30×1
Conditioning:
AMRAP 12
200m Run
20 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Hand Release Push Ups (Rx+: 15)
Strength:
EMOM 15
1 Power Snatch
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%
Conditioning :
4 Rounds
10 Each Arm Kettlebell Suitcase Deadlifts (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
15 Toes to Bar (Fx: 10)
Mobility @ 5:45PM (Canceled)
Strength:
E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @60 – 65%
4 – 6: 5 Front Squats @65 – 70%
Conditioning:
AMRAP 8
4 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 8)
8 Overhead Lunges (135/95) (Fx: 95/65)
32 Double Unders