WOD/Events

Announcement! Core Blast will now be Tuesdays at 6:45PM!!
Free class at 6:30PM with Coach Mike – invite a friend!

Strength:
Power Snatch – 5 x 2 (Max Effort)
“Beginner”
5 x 3-5 Hang Power Snatches
 
Conditioning:
Cash-in: 150 double unders Fx: 100 du’s
3 Rounds For time:
21 Russian Kettlebell Swings 32/24, Fx: 24/16
15 Box Jumps 24/20
9 Burpees
Cash-out: 150 double unders Fx: 100 du’s

Overview of Week:
Monday :Benchmark “Fran”
Tuesday: Power Snatch
Wednesday: Back Squat
Thursday: 20 Round WOD
Friday: Open WOD 14.1
Saturday: Deadlift
Sunday: Push Press
Conditioning:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
Fran FX:
21-15-9
Thrusters 75/55
Jumping Pull Up
12:00 Time Cap
Post-WOD Finisher:
EMOM 16:
1) 10/7 AAB Cals
2) :40 Plank on Elbows
3) 10 GHD Sit Up, Fx: Sit ups
4) 10 Hand release Push Ups
 

Yoga with Liz at 10AM! Due to the Super Bowl tonight, 5:30pm WOD has been cancelled.

Skill:
Freestanding Handstand / Rope Climb Skill
Work on technique / practice for 15 minutes

 
Conditioning:
4 Rounds (24 minute clock) of:
AMRAP 4 Minutes
30/20 Calorie Row
60 Double-Unders
AMRAP 10m Shuttle Sprints
Rest 2:00
Score = total number of 10m shuttle sprints over the 4 rounds
 

Free Class with Coach Mike at 12PM!

Strength:
5 Sets of:
3 x Push-Press + 1 x Split Jerk
Rest as needed – Increase load across 5 sets

 
Conditioning:
For time:
21-15-9
C2B Pull-ups (fx = pull-ups)
Strict HSPU (fx = kipping hspu / pike push-ups on box)
Rest 2:00
21-15-9
Pull-ups (fx = ring-rows)
HSPU (fx = push-ups)
17-Minute Time Cap
**Score = total time minus 2:00 or total reps completed
Post-WOD Finisher:
Optional: 3 sets of 10: Barbell Row

 

Proverbs 18:24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

Conditioning:
On a Running clock:
‘Open Workout 16.3’
AMRAP 7:
10 Power Snatches (75/55#)
3 Bar Muscle-ups (Fx = 5 C2B pull-ups or 5 Jumping C2B Pull-ups)
Rest 3:00, until 10:00 then…
3 Person Teams, one team member working at a time, for time:
150 Calorie Assault Bike Calories
90 Overhead Squats (135/95#) fx = 95/65#
60 Hang Power Clean (135/95#) fx = 95/65#
Post-WOD Finisher:
Every 2 Minutes for 8 Minutes (4 sets)
Plank x :80 seconds

Strength:
Deadlift – 5 sets of 3 reps
Rest as needed
Add 10+ lbs over last weeks 5 sets of 4
Conditioning:
3 RFT:
400m Run
15 KBS (32/24 KG) Fx = 24/16 KG
12 Front Rack Lunges, alternating (135/95#) Fx = 95/65#
9 Toes-to-Bar (Fx = Hanging Leg Raises)
6 Strict Pull-ups (Fx = Pull-ups)

Post-WOD Finisher:
In as few sets as possible:
50 Barbell Curls (45/35#)
50 Ab-mat Sit-ups
50 Barbell Curls (45/35#)
50 Bicycle Crunches

Congratulations to Nate and Jill Hamadyk on tying the knot this weekend! Nate and Jill are another great love story who met while slinging barbells side by side and pumping out pull-ups at BCF! We are so happy for this awesome couple!

Strength:
4 Sets (12 minute clock) of:
:90 Work
:90 Rest
DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps
Max Reps Push-ups on DBs in remaining time

 
Conditioning:
For time:
10,9,8…1
Box Facing Burpee Box Jump Overs (24/20”)
10m Handstand Walk between Each set (Fx =: 30 Hand-stand hold against wall or :30 pike hold on box)
*20:00 time-cap
 
Post-WOD Finisher
Accumulate 5 Minutes of Hollow Hold

Free class at 7:45pm tonight with Coach Tucker and Brock – invite a friend!
===============================

Strength:
Back Squat
4 sets of 2 @ 90%,
then one set of max reps @ 83%
 
Conditioning:
“Worse Karen”
For time:
150 Wall-Balls (20/14#)* (Fx = 100 wall-balls)
*Every time you break up the reps, 200m Run (if you break 10 times, no more 200m runs)
Mobility Finisher:
Accumulate 6 Minutes of Couch Stretch (3 minutes per leg)