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9
Nov

Friday, November 10, 2017

Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE

DEADLIFT
15 min to work up to 3×3 across of working weight for second conditioning piece (see weights below).
 
 
From CrossFit Linchpin –
5 Min AMRAP
5 Power Cleans, 95/65
5 Thrusters, 95/65
– Rest 5 minutes –
10 Min AMRAP
3 Deadlifts, 315/225
1 Round of “Cindy”
– Rest 5 minutes –
7 Min AMRAP
7 Lateral Bar Burpees
7 Hang Power Snatch, 75/55

RX+: As written.
RX: Deadlifts@275/185
FX: 75/55 for #1, 225/155 for #2, 65/45 for #3
Each AMRAP has its own score.

8
Nov

Thursday, November 9, 2017


SNATCH COMPLEX
EMOM 8
2 Low Hang Power Snatch + 1 Power Snatch, (ME)
This complements the clean complex theme from last Friday.
 
 
From CrossFit Linchpin –
400m Run
15 Squat Snatch
400m Run
12 Power Snatch
400m Run
9 OHS
For time.
RX: 135/95
FX: 95/65
 
Finisher:
Accumulate 2 minutes of L-sit hold (on paralletes, rings, or floor)

7
Nov

Wednesday, November 8, 2017


BACK SQUAT 2RM
In between warm-up (not heavy) sets, perform Ring Dips
RX+: 5 ME sets (UB)
RX: 5 sets of 10 reps (do not need to be UB)
FX: 5 sets of 5 negatives or 5 ring push-ups
 
10 Minute AMRAP
10 Double Unders/10 Wall Ball
20 Double Unders/20 Wall Ball
30 Double Unders/30 Wall Ball, …etc.

6
Nov

Tuesday, November 7, 2017

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!

POWER CLEAN
10-5-3-1-1-1-3-5-10 reps
From CrossFit.com – August 23, 2017 [Strategy]
 
 
From CrossFit.com – originally posted in 2013
100′ Walking Lunge
21 Pull-ups
21 Sit-ups
100’ Walking Lunge
18 Pull-ups
18 Sit-ups
100’ Walking Lunge…continuing down
15, 12, 9, 6
FX: Omit the round of 21
Time cap: 15 minutes.

5
Nov

Monday, November 6, 2017

Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE


Strength/Skill Schedule
Monday: Press Progression Strength/Barbell Metcon
Tuesday: Power Clean/Bodyweight Burner
Wednesday: Back Squat 2RM
Thursday: Snatch Complex
Friday: Deadlift/Triple AMRAP
Saturday: “Horton” Hero WOD
Sunday: Bench Press/HSPU


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!



Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to gradually increase in load from one movement to the next, with each final set being maximal.
 
From CrossFit.com – April 4, 2013
10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
For time.
RX+: 115/75
RX: 95/65
FX: 75/55
Time cap: 12 minutes.

4
Nov

Sunday, November 5, 2017


Deadlift:
16:00 to establish a Heavy set of 3
then,
perform 2 Dropsets of 3 at 90% of triple
*22:00 Cap
 
5 Rounds:
5 Lateral Bar Burpees
10 Power Snatches 115/80 Fx: 95/65
15 Air Squats

3
Nov

Saturday, November 4, 2017

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at 10am!
Competitors WOD at 12:30pm with Coach Tucker! All Platinum members who can RX most WODs are welcome!
 

Handstand Push-ups (or deficit HSPU)
10 min AMRAP
Scaled: Kipping HSPU technique

 
2-4-6-8-10-8-6-4-2
Overhead Squat 155/105, Fx:115/80
Toes to Bar, Fx: abmat sit ups (2x reps: 4-8-12-16-12-8-4)

2
Nov

Friday, November 3, 2017


 
Power Clean Complex:
EMOM 8:
2 Low Hang Power Clean + 1 Power Clean (ME)
*Reset at the floor for Power Clean
 
AMRAP 15:
30 Russian Kettlebell Swings 32/24 Fx: 24/16
25 KB Sumo Deadlift High Pulls 32/24 Fx: 24/16
200 M Run (run counts for 200 reps)
15 KB Goblet lunges 32/24 Fx: 24/16
*immediate 5 burpee penalty anytime you break the movement or stop moving (can’t go to a steady “hold” position, must be moving)