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WOD Archive

17
Mar

Sunday, March 18, 2018

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:
Strict Press
5-4-3-2-1
Build up to a heavy single

Conditioning:
For time:
800m Run buy-in then…
6 Rounds of:
7 C2B pulls Fx: pull-ups KBS
10 Goblet squats 32/24 Fx: 24/16  Rx+: Thrusters 95/65
13 Box Jumps (24/20”)
*22-minute cap
 

16
Mar

Saturday, March 17, 2018

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

Open WOD 18.4
21 – 15  – 9
Deadlifts (225/155)
Handstand Pushups
– THEN –
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walk


Time cap: 9 minutes

SCALED
21 – 15  – 9
Deadlifts (135/95)
Hand release pushups
– THEN –
21 deadlifts (185/135)
50-ft. bear crawl
15 deadlifts
50-ft. bear crawl
9 deadlifts
50-ft. bear crawl


Time cap: 9 minutes

15
Mar

Friday, March 16, 2018

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
===============================================

Every 2 for 10 (5 sets):
Squat Clean and Jerk
2 reps, drop between reps @ 70-80% (start at 70% and increase load up to 80% based off of feel)

 

Tabata (rotate after each movement):
Sit-ups
Box Jumps 24/20
Burpees
Goblet Squats 24/16

 

14
Mar

Thursday, March 15, 2018

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

Skill:
Skill Review (10 minutes)
Pistol Squat

Advanced Athletes:
3 sets of 20, focus on smooth, consistent sets
Rest 1-2 minutes between sets
Conditioning:
AMRAP 25, Teams of 2*:
Partner 1:
400m Run
Partner 2:
9 V-Ups
12 Push-ups
15 Air Squats
60 Double-Unders
*Partners alternate, one partner running, one partner completing reps of the AMRAP.

13
Mar

Wednesday, March 14, 2018


Skill:

Handstand walking / 15 Minutes
RX+: accumulate 100m
RX: accumulate 70m
FX: accumulate 40m with partner holding PVC (https://www.youtube.com/watch?v=2mbTTNwDA-w)
scaled: free standing handstand holds with a partner and shoulder taps against a wall

Conditioning:
AMRAP 9:
1,2,3…
HSPU (Fx = Pike Push-ups) Rx+ = Strict HSPU
Box Jumps (32/26) (Fx = 24/20)
Deadlift (275#/185#) (Fx = 225/155#) RX+ = 315/225#

12
Mar

Tuesday, March 13, 2018


Strength:
Front Squat
3-3-3-3-3
Rest as needed
Build up to a heavy triple for the day

Conditioning:
AMRAP 18:
18/15-Calorie Row (RX+ = Assault Bike cals)
15 Wall-Balls (20/14#)
12 KBS (32/24 KG) (Fx= 24/16 KG)
9 C2B Pull-ups (Fx = Pull-ups or assisted pull-ups)

11
Mar

Monday, March 12, 2018

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: Snatch
Tuesday: Front Squat
Wednesday: Handstand Walking Skill
Thursday: Partner WOD
Friday: TBD
Saturday: Open WOD 18.4
Sunday: Strict Press


Strength:
Snatch
On a 16 minute clock:

Every 2 for 8 (4 sets):
2 reps Touch-and-Go @ 65-75% (2 sets @ 65%, 2 sets at 75%)
Every 2 for 8 (4 sets):
1 Rep @ 80-90% (start at 80% and increase load up to 90% based off of feel)
Conditioning:
On a 9:00 Clock:
AMRAP 4:00
400m Run
Max DB Overhead Squats (50/35#)* – alternate arms every 10 reps
Rest 1 minute
AMRAP 4:00
400m Run
Max DB Overhead Walking Lunge (50/35#)* – alternate arms every 10 steps

*Fx = 35/20#

10
Mar

Sunday, March 11, 2018

Yoga with Liz at 10am!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. 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!
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 – 3:15PM)
A coach must be present during an Open WOD attempt

Strength:
3 Super-Sets of (within 20 minutes):
Bench Press x 8 Reps
3 Rope Climbs (Rx+ = 5 Rope Climbs, Fx = Skill work)
Rest 2-3 minutes between sets

Conditioning:
AMRAP 12:
‘Jackie’
1000m Row
50 Thrusters (45/35#)
30 Pull-ups (Fx = Jumping Pull-ups)