WOD/Events

Have a friend interested in CrossFit? Have them join the Free Class with Coach Jeremy at noon!

Strict Press
3×3 – heavy triple over 3 sets
2×2 – heavy double over 2 sets
Rest as needed
 

On a 21 Minute Running Clock:
AMRAP 5 Minutes:
8 Thrusters (115/85#)
6 Burpees-over-the-bar
Rest 3 minutes
AMRAP 5 Minutes:
8 Thrusters (95/65#)
6 Pull-ups*
Rest 3 minutes
AMRAP 5 Minutes:
8 Thrusters (75/55#)
6 Burpees-over-the-bar
6 Pull-ups*
*Rx+ = C2B Pull-ups. Add up total reps for each AMRAP to one score for all three intervals



 
Optional Post-wod Finisher
3 sets of:
KB Curls x 20 reps, alternating
Plank Hold x 60 Seconds

Deadlift
5 sets of 6 reps*
*Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7
Rest 2-3 minutes
 
For time:
400m Run
30 Alternating DB Snatch (50/35#) fx (35/20#)
30 Push-ups
400m Run
20 Alternating DB Snatch (50/35#)
20 Push-ups
400m Run
10 Alternating DB Snatch (50/35#)
10 Push-ups
 
Post-WOD Finisher (Optional):
3 Sets of:
GHD Sit-ups x 10-20 reps

Every 2 for 20 (10 sets) of:
2 Power Cleans + 1 Push-Jerk +1 Split Jerk*
*Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day
 
AMRAP 12 Minutes:
25-20-15-10
Box Jump Overs (24/20”)
KB Swings (53/35#)
Ab-Mat Sit-ups Rx+ = Toes-to-Bar

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is tonight, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018!

Back Squat:
4×5 @ 75%, then one set of 5+ reps (max reps) @ 75%
Rest as needed
 
On a running clock:
At 0:00, for time:
750m Row
50 x Wall-Balls (20/14#)
at 8:00, for time:
750m Row
50 x Front Rack Lunges (95/65#), fx = 65/45#
• Record times for each set; add up times for a total time
• Attempt going unbroken for as long as possible
• First interval time cap at 7 minutes

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

Having pain/tightness?!? Arlington Pain and Rehab will be offering free chiropractic treatment tonight 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.

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is this tomorrow, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018!

Muscle-up OR Strict Pull-up/Ring Dip Skill Practice (see below for scales, up and down)

3 Sets:
Strict Pull-ups x 8-12 reps (add weight if you can do 12+ strict pull-ups); fx = ring-rows
Strict Ring Dips x 5-10 reps; fx = ring push-ups
Advanced athletes (those who have muscle-ups):
3 sets, focusing on good consistent unbroken sets, not for time of:
Muscle-ups x 2-10 reps
Nose-to-Wall Handstand Hold x :60 seconds
 
AMRAP 18:
21 Push-ups
15 Ring-Rows
9 Burpee Box Jumps (24/20”)
 
Finisher:
Tabata Ab-Mat sit-ups
Tabata Bicycle Crunches

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is this Wednesday, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018!

Strength/Skill Schedule
Monday: Benchmark Wod “Diane”
Tuesday: Body Weight Strength and AMRAP
Wednesday: Back Squat
Thursday: Barbell complex
Friday: Deadlift
Saturday: Strict Press
Sunday: Rope Climbs

“Diane”
21-15-9
Deadlift (225/155#)
Handstand Push-ups
*15 Minute Time-Cap
*compare to 2/22/17
 
Post-WOD Finisher
3 Sets of: (no longer than 20 minutes)
1 Arm DB Row x 20 reps (10 each arm)
DB Side Lateral Raise x 10 reps
EMOM 10:
Odd Minutes: 15 V-ups
Even Minutes: Elbow Plank x :45

Today’s skills class is all about Handstand Push-ups and Handstand Holds – come join Coach Kathleen at 12:30pm and improve your gymnastics!

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 
3 Super-Sets of:
Standing Strict DB Press x 10 reps (across)
Ring Rows (2 second hold at top of each rep) x 10 reps
Rest 2-3 minutes
 
‘Jack’
20 Minute AMRAP:
10 Push-Press (115/85#)
10 KBS (53/35#)
10 Box Jumps (24/20”)
Compare: 9/17/2014

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!

Deadlift
5 sets of 7 reps*
*Let feel dictate load, build over the course of 5 sets
Rest 2-3 minutes
 
For time:
20 Toes-to-Bar
40 Walking Lunges with Two Kettlebells, Farmer’s Carry (24/16kg) (RX+ = 32/24kg)
60 Wall Balls (20/14)
40 Walking Lunges with Two Kettlebells, Farmer’s Carry (24/16kg) (RX+ = 32/24kg)
20 Toes-to-Bar