WOD/Events

14
Jun

Wednesday, June 15, 2022

Free Beginner CrossFit Class @ 7:45PM REGISTER


Strength:

E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%

Conditioning:

4 Rounds
5 Right Arm Kettlebell Hang Clean
5 Right Arm Kettlebell Push Jerk
5 Left Arm Kettlebell Hang Clean
5 Left Arm Kettlebell Push Jerk
5 Strict Handstand Push Ups (Fx: Kipping)
400m Run

Kettlebell Weights: (24/16) (Fx: 16/12) (Rx+: 32/24)

13
Jun

Tuesday, June 14, 2022

Outdoor Core Blast [email protected] 6:45PM!


Strength:

EMOM 15
1 High Hang Squat Snatch (↑)
1 – 5: 60 – 65%
6 – 10: 65 – 70%
11 – 15: 70 – 75%

Conditioning:

AMRAP 8
8 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
16 Toes to Bar (Fx: 12)

12
Jun

Monday, June 13, 2022

Weekly OverviewEvents/Classes
MondayGymnastics
TuesdaySquat Snatch Outdoor Core Blast Tonight @6:45PM
Free Beginner CrossFit Class @ 7:45PM REGISTER
WednesdayBack Squats
ThursdayPower Clean Mobility Canceled
FridayGymnastics Core
Saturday“The BCF WOD” Free Beginner CrossFit Class @ 12PM REGISTER
SundayPush JerksYoga @ 10AM
Skills Class @ 1:30PM (Bar Muscle Ups)

Conditioning:

4 Rounds
10 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
500/450m Row (Fx: 450/400m)

But…

E5MOM Including 0:00
12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)

1:00 Cap on Each Bike Interval

Strength:

4 Rounds
5 Turkish Sit Ups + 1 Turkish Get Up Each Arm (↑)
Rest 1:00

11
Jun

Sunday, June 12, 2022

No Skills class @ 1:30PM

No open gym 1:15- 4:30PM



Strength:

4 Rounds
5 Each Arm Diagonal Plank Presses
:30 Each Arm High Plank (Weighted if Possible)
100m Jog

Conditioning:

AMRAP 16
500m Run
10 Each Arm Dumbbell Push Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)

10
Jun

Saturday, June 11, 2022

Free Beginner CrossFit Class @ 12PM REGISTER

Strength:

EMOM 15
1 High Hang Squat Clean
1 – 5: 60 – 65%
6 – 10: 65 – 70%
11 – 15: 70 – 75%

Conditioning:

4 Rounds
2 Rope Climbs (Rx+: 1 Legless, 1 Legged)
4 Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
8 Burpees Over the Bar

9
Jun

Friday, June 10 , 2022

Strength:

E3MOM 15
Push Press
1 – 4: 10 @55 – 60%
5: AMRAP @55 – 60%

Conditioning:

AMRAP 12
20 Toes to Bar (Fx: 15)
40 Box Jumps (24/20) (Rx+: 27/22)
400/350m Row (Fx: 350/300m) (Rx+: 500/450)

8
Jun

Thursday, June 9, 2022

Open gym 8:30AM-12PM canceled

Mobility @ 5:45PM (Shoulders, traps, Lats)

Strength:

E3MOM 15
10 Deadlifts
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%

Conditioning:

40 – 20 – 10
Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Doubles after Each Round (Fx: 75)

On front squats, split reps evenly between arms.