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!
Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30
Conditioning:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
‘DT’
5 RFT:
12 Deadlifts 155/105
9 Hang-Power Cleans 155/105
6 Push-Jerks 155/105
Compare to 6/16/17
 
Post-WOD Finisher
3 Sets:
Bent-over-BB Row x 10 reps (use same barbell weight as ‘DT’)
Strict Standing DB Press x 10 reps
Rest 1-2 minutes between sets

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt

Strength:
3 Super-Sets of:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
-Build up to a heavy set of 5 on bench press and score total pull-ups completed

Conditioning:
For time*:
500m Row
30 Overhead Squats (75/55#)
30 Burpee Pull-ups
500m Row

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt

CrossFit Open WOD 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters 100/65
6 chest-to-bar pull-ups
9 thrusters 100/65
9 chest-to-bar pull-ups
12 thrusters 100/65
12 chest-to-bar pull-ups
15 thrusters 100/65
15 chest-to-bar pull-ups
18 thrusters 100/65
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Scaled: Jumping chin over bar pullups and Thrusters (65/45)

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt
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Every 2 for 16 (8 sets):
1 Hang Power Clean + 1 Power Clean from floor (athletes may drop between reps)
Build over the course of 8 sets to a moderately heavy complex for the day
 

Partner WOD:
4 rounds (2 rounds each):
12-9-6:
Calorie Row
Burpees over the rower
Second partner starts after first partner completes the 6 calorie row
Cap: 16 min

18.5 Throwdown!!!
It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season
We will host this event TONIGHT, just a half hour after 18.5 has been announced. BCF’s top athletes will have to be ready for the unknown – a real test of fitness.
And even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF family! Cheer them on, root for them, encourage them to push themselves in this final workout of the open season. Friends and family are also welcome to join us!

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt

Strength:
Every 2 for 16 (8 sets):
1 Hang Power Snatch + 1 Power Snatch from floor (athletes may drop between reps)
Build over the course of 8 sets to a heavy complex for the day
Conditioning:
‘Jumping Helen’
3 RFT:
100 Double-Unders
24 Kettle-Bell Swings (24/16 kg)
12 Pull-ups (Rx+ = C2B)
(15 Minute time-cap)
Post-WOD Finisher:
3 Sets of: Plank x :60 on / :60 Rest (add weight as needed)

INCLEMENT WEATHER UPDATE: Due to no class reservations, the 6:30pm and 8:30pm WOD’s have been canceled. We will have WODs at 4:30pm, 5:30pm and 7:30pm and Boot Camp at 6:30pm. We will return to a regular schedule on Thursday.
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18.5 Throwdown!!!
It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season
We will host this event on Thursday night, just a half hour after 18.5 has been announced. BCF’s top athletes will have to be ready for the unknown – a real test of fitness.
And even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF family! Cheer them on, root for them, encourage them to push themselves in this final workout of the open season. Friends and family are also welcome to join us!

Strength:
Front Squat
2-2-2-2-2
Rest 2-3 minutes

Conditioning:
AMRAP 10:
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20”)
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20”)
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20″)
Post-WOD Finisher:
50 V-ups (in as few sets as possible)

CORE BLAST IS CANCELLED THIS EVENING!!
Having pain/tightness?!? Dr. Josh 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.
18.5 Throwdown!!!
It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season
We will host this event on Thursday night, just a half hour after 18.5 has been announced. BCF’s top athletes will have to be ready for the unknown – a real test of fitness.
And even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF family! Cheer them on, root for them, encourage them to push themselves in this final workout of the open season. Friends and family are also welcome to join us!

Strength:
Every 2 for 20 (10 sets):
Push-Press + Push-Jerk + Split Jerk
Build over the course of 10 sets to a heavy complex for the day
Conditioning:
For Time:
15 Hollow Rocks
40 Kettlebell Swings (32/24 kg) Fx = 24/16 kg
15 Hollow Rocks
30 C2B Pull-ups (Fx = Pull-ups)
15 Hollow Rocks
40 Kettlebell Swings (32/24 kg) Fx = 24/16 kg
15 Hollow Rocks

Strength/Skill:
Monday: Back Squat
Tuesday: Shoulder to Overhead Complex
Wednesday: Front Squat
Thursday: Hang Power Snatch/ “Jumping Helen”
Friday: TBD
Saturday: Open WOD 18.5
Sunday: Partner WOD
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Strength:
Back Squat
4 sets of x 5 @ 75-78% (2 sets @ 75% and 2 sets at 78%)
Rest 2-3 minutes

Conditioning
For time:
800m
12 Snatch* (155/105) Fx (115/80) Rx+ (185/125)
600m
9 Snatch (155/105) Fx (115/80) Rx+ (185/125)
400m Run
6 Snatch (155/105) Fx (115/80) Rx+ (185/125)