WOD/Events

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: Auxilliary strength with 30 min metcon
Wednesday: Snatches
Thursday: Bench Press
Friday: Clean and Jerk Complex and 2011 Crossfit Games Event 4
Saturday: Partner Triple Benchmark WOD (Karen, Fran and Diane)
Sunday: Rowing Intervals


Strength:
Back Squat (20 minutes)
10-10-10-10
Build over the course of 4 sets to a heavy set of 10 reps
Rest as needed
Conditioning:
3 Rounds, 1 min on each station and :10 to rotate
Double unders
Burpee Box jumps overs 24/20
Row
Toes 2 Bar
No scores, just work hard and go for BIG sets of each movement
 
 

Yoga with Liz at 10AM!!!

Strength:
3 Super-Sets of:
Bulgarian Split Squat x 10 each leg
Strict L-Pull-ups x max reps (Fx = Strict Pull ups)
Rest as needed
Conditioning:
AMRAP 8:
10 Dumbbell Push-Jerk (right) 50/35# (Fx = 35/25#)
10 Dumbbell Push-Jerk (left) 50/35# (Fx = 35/25#)
10 Ring Dips (Rx+ = from muscle-up station)

Mobility class will run from 12:15 to 12:45pm. This months mobility class will focus on, by popular demand, OVERHEAD MOBILITY. We will be focusing on opening up the traps, anterior deltoids and biceps to create a stronger lockout position.
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!!

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. 
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 
Conditioning:
Hero WOD:
“Holleyman”
30 rounds for time:
5 wallball shots, 20/14
3 handstand pushups
1 power clean, 225/155
Recommended Scale
185/125, 135/95
Compare to 4/24/17

Strength:
18 Minutes – Build to to a Heavy Unbroken Complex of:
2 Power Snatches
2 OHS
2 Hang Squat Snatches
Conditioning:
3 Rounds of:
50 Double-Unders
20 Alternating Pistols
20 Pull-ups (RX+ = C2B) (Fx = 15 Pull ups)
straight into…
30 Front Rack Reverse Lunges (135/95#) (Fx = 95/65#)

Conditioning:
On a running clock:
For time:
50 HSPU*
*Every 5th rep is strict (Fx = all kipping, RX+ = 75 HSPU)
15 Minute Time Cap
When the Clock Reaches 20:00 begin…
AMRAP 10 (with a partner, alternating full rounds):
6 Burpees over the kettlebell (do not need to open hips)
12 KBS (32/24 kg) Fx = (24/16 kg)
 
Finisher:
Rope Climb Technique / Practice
For time:
RX+: 5 Legless Rope Climbs + 10 Rope Climbs
RX: 15 Rope Climbs
FX: 10 Rope Climbs
Scaled: Rope climb technique

Strength:
4 Sets:
Tempo Front Squat 4 reps@50-60% (3 second descent, 2 seconds in bottom)
*Practice lever drills on rings/bar/rig upright in between sets
Conditioning:
12-9-6-3
Front Squats (185/125#) (Rx+ = 225/135, Fx = 135/95#)
Bar Muscle-ups (Fx = C2B Pull-ups)

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:
Bench Press Pyramid
5-10-20-10-5
Rest as needed
Record 20 RM
Conditioning:
5 Rounds:
200m Run
10 Dead-lifts (275/185#) (Fx = 185/125#)
15 Toes-to-Bar

Overview of Week
Monday: Push Press/Push Jerk Complex
Tuesday: Bench Press
Wednesday: Front Squats
Thursday: Solo WOD and Partner WOD
Friday: Snatch Complex
Saturday: Hero WOD “Holleyman”
Sunday: Bulgarian Split Squats and Strict Pull Ups
Strength:
Every 2 min. for 10 min. (5 sets):
Push-Press x 2 + Push Jerk x 2
Conditioning:
Every 3 min. for 18 min. (6 sets):
250m Row / 200m Run (alternate each round)
12 Unbroken Thrusters (95/65) Fx = (75/55)
*Score for the board = Slowest round (be consistent!)