On a running clock, for time:
Row 2000m
When the clock reaches 10 minutes, perform the following:
3 RFT:
15 Shoulder-to-Overhead 135/95 Fx: 115/80
15 Hollow Rocks
When the clock reaches 20 minutes, performing the following:
3 RFT:
15 Burpee Box Jump Overs (24/20”)
15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20)
Go as hard as possible in each segment of the workout!
‘Mary’
AMRAP 20 Minutes:
5 HSPU
10 Pistols (alternating)
15 Pull-ups
Post-WOD Finisher
Handstand Walk Skill Practice and Review (15-20 minutes)
Advanced athletes = 10 sets of 10m unbroken sets
Every 2 for 20 (10 sets) of:
1 Power Clean + 1 Push-Jerk + 1 Power Clean + 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
*Drop barbell after the push-jerk, this allows athletes to focus in on a good starting position for both power cleans
For time:
21-18-15-12-9-6-3
DB Snatch, alternating (50/35#)
Burpees
BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be next Wednesday, January 10th at 7:30pm! Sign up now!
Back Squat
10-8-6-4-2-1-1-1*
Rest 2-3 minutes between sets
*Let feel dictate load, if you feel good, go for a PR, if not attempt ~85-95% for the singles
4 RFT:
10 Ring Dips Fx = Ring Push-ups
15 Wall-Balls (20/14#)
20 V-Ups
50 Double-Unders
Jeremiah 29:11 “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
There is only one class today! If you want to start the New Year off right, reserve your spot in the noon class ASAP!
Strength/Skill Schedule
Monday: AMRAP Intervals
Tuesday: Back Squat
Wednesday: Clean and Jerk Complex
Thursday: Benchmark “Mary”
Friday: Double Unders/Gymnastics
Saturday: Deadlift
Sunday: Hero WOD “Jack”
Teams of 4. One person working at each station at the same time. Partners rotate during the rest periods. Score Total Reps as a team. 20:00 Clock
‘2018 New Years Workout’
Station 1:
AMRAP 4 Minutes
20 Kettlebell Goblet Squats (24/16 KG)
18 Kettlebell Swings (24/16 KG)
Rest 1 minute
Station 2
AMRAP 4 Minutes
20-Calorie Row
18 Power Snatches (75/55#)
Rest 1 minute
Station 3
AMRAP 4 Minutes
20 Thrusters (75/55#)
18 Burpees
Rest 1 minute
Station 4
AMRAP 4 Minutes
20 Box Jumps (24/20″)
18 Push-ups
RX+: 95/65
POST-WOD FINISHER
Pick a gymnastics weakness to work on (pull-ups, HSPU, muscle-ups, dips, etc.)
Holiday Schedule
Sun 12/31 *JUST ADDED – 10am Yoga*, 11:15am WOD (reservations required) and 12:15-1:30pm Open Gym; 5:30pm WOD cancelled
Monday 1/1 12pm WOD
BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!
What nutrition goals have you set for 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Come join us for the free nutrition workshop on January 10th to learn more.
Weighted Pull Ups
5 x 5 (A)
Beginners:
5 x 5 with a challenging Modification
*Negatives
*1 foot on Box with Negative
*2 feet on box with Negative
*Seated
5 rounds:
8 Toes to Bar, Fx: Knee Raises
10 Alt. DB Snatches 50/35, Fx:35/20
12 DB Overhead Squat 6L/6R 50/35, Fx: goblet Squat 35/20
Holiday Schedule
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD
BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!
“If you’ve been working out consistently but still aren’t quite sure about the whole nutrition thing, our upcoming nutrition workshop will teach you everything you need to know to get started. And, if you’re really ready get the jumpstart you need, sign up for the 30 Day Reset Challenge while the price is still at $59!”
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“McGhee”
30 AMRAP
5 Deadlifts 275/185
13 Push ups
9 Box Jumps 24/20
Holiday Schedule
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD
BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!
“There’s a lot of nutrition information out there. It can be confusing to know what really works and if it will help you with your goals. Should you count your macros, do a Whole30, go keto or Paleo — where to begin?! Whether you want to increase performance, get better at burning fat, or just have more energy and feel better, the 30-Day Reset Challenge will help get you closer to your goals and actually understand what works for you.“
Snatch (full)
EMOM for 10:00
*Starting 40# Below 1 RM
*Add 5lbs to bar after every successful lift.
21-15-9
Burpees over bar
Front Squat 135/95, Fx:95/65