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28
May

Tuesday, May 29, 2018

Core Blast with Shauna at 6:45pm!!

Strength:
Every 3 mins. for 18 mins. (6 sets):
Touch-and-Go Clean and Jerk x 5 reps
Build over the course of 6 sets to a touch-and-go 5 RM Clean and Jerk

Conditioning:
For time:
1000m Row
15 Power Cleans (185/135#) (Fx = 155/105#)
150 Double-Unders
30 Power Cleans (135/95#) (Fx = 95/65#)
150 Double-Unders

Post-WOD Finisher:
GHD Sit-ups or weighted sit-ups
3 x 20

27
May

Monday, May 28, 2018

Overview of Week:
Monday: Murph
Tuesday: Power Cleans
Wednesday: Front Squat
Thursday: Power Snatch
Friday: Back Squat
Saturday: Deadlift
Sunday:WORK

Class times for Memorial day are 9:00am, 10:00am, and 5:30pm.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

26
May

Sunday, May 27, 2018

Yoga with Kristen at 10:00am!!!

Conditioning:
Every 12 mins. for 36 mins. (3 sets):
2000m Row
100 Double-Unders

Post-WOD Recovery:
Stretch / foam roll / mobilize as necessary for “Murph”!!!

25
May

Saturday, May 26, 2018

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:
3 Sets:
Single Leg KB Deadlift x 10 each leg

Select heaviest KB possible and maintain that weight for all 3 sets

Conditioning:
Teams of two, one partner working at time:
“Karen”
150 Wall Balls
then…
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
then…
“Diane”
21-15-9
Deadlift (225/155#)
HSPU
Athletes should attempt to RX these if at all possible.

25 minute cap
Post-WOD Skill Work:
Skin the cats or inverted tuck drills
 

24
May

Friday, May 25, 2018


Strength:
Every 2 mins. for 16 mins. (8 sets):
Squat Clean and Push-Jerk + Split Jerk
Build over the course of 8 sets to a heavy set for the complex

Conditioning:
“2011 CrossFit Games Event 4”
5-4-3-2-1
Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx = men subtract 40# and women 30# from each
Rope Climb
*15 minute time cap

23
May

Thursday, May 24, 2018


Strength:
Bench Press (20 minutes)
5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60%

Conditioning:
AMRAP 14: (RX+ = weight vest)
800m Run buy-in then…
5 Pull-ups
10 Push-ups
15 Air Squats

Post-WOD Finsher:
100 Sit-ups

22
May

Wednesday, May 23, 2018


Strength:
Every 2 mins. for 16 mins. (8 sets):
Squat Snatch x 3 reps

(start at 60% and build over the course of 8 sets to a heavy 3 rep, not touch-and-go)
Conditioning:
Death by Thrusters (75/55#)
*20 minute cap; If you fail a round of thrusters, rest for one minute and then do 10 burpees each round instead of thrusters until the time cap

21
May

Tuesday, May 22, 2018

Core Blast with Shauna at 6:45pm!!!

Strength:
3 Sets:
Dumbbell Row x 10 each arm
Single-Arm Standing Inverted Kettlebell Press x 10 each arm

Conditioning:
On a running clock:
7:00 – AMRAP
Buy-In: 400m Run
10 Power Cleans (95/65) (Fx= 75/55) (Rx+ = 175/115#)
10 Handstand Push-Ups (Fx = Push-ups)
Rest 3:00, until the clock reaches 10:00 and then…
7:00 – AMRAP
Buy-In: 400m Run
8 Power Cleans (115/85) (Fx= 85/60) (Rx+ = 185/125#)
8 Handstand Push-Ups (Fx = Push-ups)
Rest 3:00, until the clock reaches 20:00 and then…
7:00 – AMRAP
Buy-In: 400m Run
6 Power Cleans (135/95) (Fx= 95/65) (Rx+ = 205/135#)
6 Handstand Push-Ups (Fx = Push-ups)