WOD/Events

Yoga with Liz at 10:00AM!!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith at 4:00PM. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Strength:
Deadlift
4 sets of 5 @ 80%
1 Set of Max Reps @ 80% (goal is 5+)

Conditioning:
For time:
Run 800m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
Run 600m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
Run 400m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
 (RX+ = Weight Vest, Fx = assisted pull-ups)

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!!

Conditioning:
For time:
800-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg
31 overhead squats, 95/65 lb.
400-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg)
31 overhead squats, 95/65 lb.
200-meter KB suitcase carry 24/16kg

 

Strength:
5 Sets of:
2 Front Squats + 1 Split Jerk (Build to max)

(20 Minutes)
Conditioning:
EMOM 15:
Min 1: Power Clean (135/95) (Fx 115/80)
Min 2: Assault Bike Calories
Min 3: Rope Climbs
Min 4: DB Snatch (50/35) (Fx 35/20)
Min 5: Forearm Plank
(Score total reps)

Gymnastics Skill:
Ring Muscle-up Review and Practice (15 minutes)
Advanced Athletes
For time:
30 Ring Muscle-ups
(15 minute cap)

Conditioning:
“AGOQ Workout 3”
AMRAP 20
50 wall-ball shots (20/14#)
100 double-unders
50-ft. handstand walk (Fx = 15 Alternating Shoulder-Taps against wall)
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Benchmark WOD:
 ‘Isabel’
30 Snatches (135/95#)

Conditioning:
EMOM 12:
Odd: 10 Ring-Rows w/ 1 second hold at top of each rep
Even: 10-15 Toes-to-Bar (Fx = hanging knee raises)

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:
Back Squat (20 minutes)
5-5-5-5-5
Rest 2-3 minutes between sets
Build to a 5 RM over the course of 5 sets
Conditioning:
AMRAP 15:
20 Ab-mat Sit-ups
20 Burpees
20 V-ups
20 Box Jumps (24/20”)
20 Hollow-Rocks
10 Burpee Box Jump overs (24/20”)

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!
Congratulations to our BCF Ladies who competed at Girls Gone Rx this weekend. They crushed the workouts and helped raise money for Bright Pink. Bright Pink is the only national non-profit focused on the prevention and early detection of breast and ovarian cancer in young women. If you did not get a chance to donate to our teams and still would like to help support Bright Pink, you can donate here: https://fundraise.brightpink.org/give/91806/#!/donation/checkout.

Overview of Week
Monday: Strict Press
Tuesday: Back Squat
Wednesday: “Isabel”
Thursday: Ring Muscle Up Practice
Friday: Triple 7 Minute AMRAP
Saturday: Chipper
Sunday: Deadlift
Strength:
20 Minute clock:
15 Minutes to establish 1RM Strict Press
In remaining 5 minutes:
1 Max Unbroken Set of Shoulder-to-Overhead with today’s 1 RM Strict Press
Conditioning:
AMRAP 10:
5-10-15-20-25 etc…
DB Hang Clean and Jerks (50/35#) Fx = 35/25# – 2018 Open Standard, alternate every 5 reps
C2B Pull-ups (Fx = Pull-ups)

Post-WOD Finsher:
3 Sets:
Seated Arnold Press x 20 reps (10 each arm)
DB Row x 20 reps (10 each arm)
Rest 1-2 minutes
 

Yoga with Liz at 10:00AM!!!

Conditioning:
For time:
30 Overhead Walking Lunges (45/25#)
30 Knees-to-Elbows
30 Sit-ups
30 Cal Row
30 Sit-ups
30 Knees-to-Elbows
30 Overhead Walking Lunges (45/25#)

Post-WOD Finisher:
15 minutes of Gymnastics skill work on the movement of your choice