WOD/Events

Mobility Class will be 12:15-12:45pm!! Does the ground sometimes seem to be REALLY far away. If so, you will want to attend this month’s mobility class where we will be focusing on the muscles in your posterior chain. We will run through a series of mobility exercises to help you reach your toes and BEYOND!!!
Open gym hours will be reduced to 12:00 – 1:00pm for Saturday June 3o.
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!!

Benchmark Test:
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95
Scale: 1:1 Pull Ups+ring dips
Compare to 6/30/2017 and 8/5/2016
Conditioning:
EMOM 12:
Min 1: 2 Deadlift (A:~80% of 1RM)+8 Burpees over the Bar
Min 2: 200m Run

Strength:
Build to a heavy triple Hang Power Clean and Jerk (Touch and go)
Conditioning:

“Man Test”
AMRAP 10:
Clean & jerk (BW/75%BW) FX: 80%BW/60%BW
Womens RX+: BW
*Compare to 1/7/2017 (note – we have bumped up the RX womens weight 5% and added FX weights)

Strength:
Front Squat:
3 x 10 (Across around 75% of 1 RM)
Conditioning/Strength Accessory:
3-4 Sets of:
20 Hollow Position Band Pull Downs
20 Single Arm Dumbbell Row (10L/10R)
20 Weighted Back Rack Step Ups (A)
Perform a 20/17 Cal row between each set

Strength:
Snatch
5 Set of
1 Snatch + 1 Low Hang Snatch (70%-75%)
Beginners:
5 x 3 Low Hang Power Snatch + Overhead Squat
Conditioning:
4 Rounds for time (Fx: 3 Rounds):
50 Double Unders (Fx: 30 Double Unders)
25 Wall Ball Shots 20/14
15:00 Cap
 

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.
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!!

Strength:
Strict Pull ups
RX: 5 x 5 Max Effort Weighted
*After 5th set immediatly drop weight and perform 1 Max Effort Body weight Set
Fx: 5 x ME Body Weight
*Chest to bar if possible
rest 1:30-2:00 between efforts
Developement: 5 x 8 of Most difficult Mod
*Seated
*1 legged Box with negatives
Conditioning:
For Time:
20 Russian KBS (24/16)
20m Suitcase Walking Lunge (24/16) (10L/10R)
400 m Run
20 Goblet Squats (24/16)
20m Front Rack Walking Lunge (24/16) (10L/10R)
400m Run
20 Kettlebell Sumo Deadlift High Pull (24/16)
20m Overhead Walking Lunge (24/16) (10L/10R)
400m Run
Rx+32/24

Overview of Week:
Monday: Push Press and Partner WOD
Tuesday: Strict Pull Ups
Wednesday: Snatch Complex
Thursday: Front Squat
Friday: Hang Power Clean and Jerk and “Man Test”
Saturday: “Amanda” and Deadlifts
Sunday: Chipper
Strength:
5 sets of:
2 Push Press + 3 Push Jerks (ME)
Conditioning:
Open WOD 18.1 Buddy Style
AMRAP 20 alternating movements with a partner
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35) (5L/5R)
14/12 calorie row

Yoga with Liz at 10:00am!!!

Skill Development:
Pistol Practice
-then-
EMOM 10
Rx: 10 Single Arm Front Rack Alt. Pistols
(FX: 10 Pistols)
 
Conditioning:
Tabata:
Kettlebell Swings 32/24 (Fx: 24/16)
*Rest 1:00
Double Unders
*Rest 1:00
Ring Rows
*Rest 1:00
Row Calories (Rx+AAB)
*Full Tabata per movement. Not Rotating
Post-WOD Finisher:
600 meter Suitcase Carry
*change hands as needed

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:
Push Press:
4 x 8 (A: 75-80% of 1RM)
Conditioning:
AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, (Fx: 8 burpees)
Rest 4:00
AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, (Fx: V-ups)
Rest 4:00
AMRAP 4:
100 m Run
8 Handstand Push ups, (Fx: Hand release Push ups)
*Score is total Gymnastics reps