WOD/Events

Come out and celebrate some holiday cheer tonight with your BCF community! During the day you’ll be challenged by the 12 Days of Christmas WOD and at night it’s time to celebrate that you survived the WOD! Friends and family welcome to join at GOAT from 8pm-11pm! Join us in the VIP area on the second floor where you can enjoy some complimentary appetizers and challenge your friends to some arcade games.

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now!

12 Days of Christmas!

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 4″” negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Compare to 12/14/16:
Compare to 12/15/2015:
Compare to 12/16/2014:

NO CAP!! This workout can take an hour!

This Wednesday, come out and celebrate some holiday cheer with your BCF community! During the day you’ll be challenged by the 12 Days of Christmas WOD and at night it’s time to celebrate that you survived the WOD! Friends and family welcome to join at GOAT from 8pm-11pm! Join us in the VIP area on the second floor where you can enjoy some complimentary appetizers and challenge your friends to some arcade games.

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now!

Snatch balance:
5 x 2 ascending
 
4-5 rounds:
*Barbell Row 8-10
*Floor Seated Single Arm DB Press 8-10 each side
*20 Hollow Rocks or 10-15 GHD sit-ups (max 40 if new to them)

Monday: Front Squat
Tuesday: Double Strength
Wednesday: 12 Days of Christmas Wod (wear tall Socks for rope climbs)
Thursday: Bench Press
Friday: Deadlift
Saturday: Clean
Sunday: Press Complex

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!

Front Squat:
EMOM 10: Perform 2 Front Squats (A)
*Working Sets at 80-85%
 
AMRAP 15:
15 Russian Kettlebell Swings 32/24, Fx: 24/16
30 Sit ups
15 Kettlebell Sumo Deadlift High Pulls 32/24, Fx: 24/16
30 Body Weight Lunges

Work on your pull-ups and double unders in today’s skills class at 12:30 with Coach Kathleen!
Gymnastics:
3-4 Sets
5-10 Strict Pull ups, Fx:1 leg on box Pull ups
20 Hollow Rocks
 
AMRAP 15:
8 Dumbbell Man Makers 35/20
10 Box Jumps 24/20
12 Toes to Bar
*RX+ 50/35

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

Split Jerk:
5 x 2 (A)
*From the Rack
 
2 Rounds for time
300m Row
30 Kettlebell Swings 32/24, Fx: 24/16
15 Front Squats 115/80 Fx: 95/65
15 Push Press 115/80, Fx: 95/65
 
Finisher:
Accumulate 3:00 Ring Support Hold (top of Ring dip)

Deadlift:
5 x 3 (ME)
*Reset between reps
Beginners
Deadlift:
5 x 5 (A)
*Reset between reps
 
 
AMRAP 12:
5/3 Bar Muscle Ups, Fx: Chest to Bar Pull ups
15 Wall Ball Shots
25 Double Unders

Gymnastics
3-4 Sets:
10 Low Ring Push up
10 Tuck Hollow Hold + Single Leg Extensions
 
 
AMRAP 4:
10/7 AAB Cals
10 Dumbbell Hang Power Cleans 50/35, Fx: 35/20
Rest 4:00
AMRAP 4:
10 Ring Rows
10 alt. Plate Lunges 45/25, Fx: 25/15
Rest 4:00
AMRAP 4:
15/12 Cal Row
20 Abmat Situps
*2 Dumbbells

8 nights of Hanukkah
Partner Workout- One working one resting
8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 (fx 115/75)
Compare to 12/20/16