WOD/Events

Strength/Skill Schedule
Monday:Press Complex
Tuesday: Front Squat
Wednesday: Bench Press
Thursday: 20MIN EMOM
Friday: Handstand Push ups/ Partner WOD
Saturday: Clean Complex/ “Naughty or Nice”
Sunday: Supersets/ Intervals

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!

 

Strength:
Press Complex
5 x 1 (A)
2 Strict Press + 3 Push Press
Beginners –
Push Press:
5 x 5 Across
 
“Pet Rock”
4 Rounds for time:
10 Situps w/plate 45/25, Fx: 25/15
10 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate (Must open hips on plate)
200M Run with Plate

NOTE: There is no skills class today – Kathleen will be back in town next week. Join her on Sunday, December 10th for muscle-up work!

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.
Half of “1775”
As a team of 2, one person working at a time, and sharing the reps as desired – Complete as many rounds as possible in 30 minutes of:
17 Power Cleans, 135/95
75 Air Squats
Partners will unload the barbell and carry it, together, 200m. The team members will then carry the plates for a 200m loop. Upon returning to the barbell, partners will reload the weight and begin the next round.

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

DEADLIFT 5×5
Ascending, but not maximal
 
4 Rounds for Reps
1 Min Box Jumps, 24/20
1 Min Wall Ball, 20/14
1 Min Row for Cal
Rest 1 Min

CLEAN 3-3-3-3-3
ascending (TNG)
 
Every 2 minutes for 5 rounds, alternating between the assault bike and rower:
20 Cal Assault Bike/25 Cal Row
Max Rep Jerks (no racks)
Rest 2 min between rounds
RX+ 205/140
RX 185/125
FX 135/95
Score is total number of jerks.
 

BACK RACK REVERSE LUNGES
4 x 5L/5R across, non-alternating
 
From CrossFit.com
For time:
30 OHS, 115/75
15 ring muscle-ups
20 OHS, 115/75
10 ring muscle-ups
FX: OHS@95/65, Sub 1:1 CTB Pullups + Ring Dips for MU
15 Min Time Cap

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?!? Dr. Kyle from 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.

HANG POWER SNATCH 2RM
 
BCF/CFR7/CFSA Throwdown Individual Event #1
9 Min AMRAP
30 Double Unders
6 Power Snatches, 135/95 FX: 115/80
9 HSPU
12 Front Squats, 135/95 FX: 115/80

Monday night is the last chance for ordering a hoodie! Remember to get your order placed by midnight if you want to sport a BCF hoodie this season! $40

 
 

Strength/Skill Schedule:
Monday: Bench Press and “Mind Eraser
Tuesday: Hang Power Snatch and Throwdown WOD #1
Wednesday: Back rack lunges
Thursday: Cleans
Fridays: “White”
Saturday: Deadlift
Sunday: Team WOD

 
 
BENCH PRESS 5×5
Ascending, but not maximal
 
From CompTrain:
“Mind Eraser”
20 Min AMRAP
7 Power Cleans, 135/95 FX: 115/80
7 Burpees
200m Run