WOD/Events

 

“Coe”
Ten rounds for time of:
10 Thrusters 95/65
10 Ring push-ups
 
Core Finisher
3-5 sets of Skin the cats
or
3 x 6 Dragon flags

Congrats to Coach Jeremy Lundstrom on receiving his CrossFit L2 certification this last weekend! I’m very excited to announce that we now have 10 coaches with their L2 certification and all BCF coaches with 1+ years of coaching experience have their L2! We invest in our coaches so they can invest in our members!

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Jerk
5 sets of:
2 Push Jerks + 1 Split Jerk (A)
*Working Sets start at 75-80% of 1RM Split Jerk
 

Partner WOD:
6 Rounds (3 rounds each), Alternating Rounds. for total time
10 Hang Power Cleans 155/105, Fx: 135/95
20 Deadlifts 155/105, Fx: 135/95
30 Double Unders
RX+ 185/125
 
Finisher (if desired):
20-30 Muscle Ups for Time

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

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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.

Halloween partner WOD!
(costumes encouraged and one athlete working at a time)
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (going to the ground each rep)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
NOTE: During movements with an *, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.
Rx Pumpkin = 24/16 KB
Compare to 10/28/15

Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Halloween Pumpkin WOD
Wednesday: Jerk Complex & Partner WOD
Thursday: Hero WOD Coe
Friday: Clean Complex
Saturday: HSPU
Sunday: Deadlifts
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Front Squat:
3 x 10 (ME)
 

15 min AMRAP:
5 Rope Climbs, Fx: 3 Rope Climbs
10 Toes to Bar, Fx: 10 Toes to Bar
15 Chest to Bar Pull-ups FX: Pull-ups
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20
 

Work on your gymnastics in Skills Class today at 12:30 with Coach Kathleen, focusing on toes-to-bars and handstand push-ups!

Handstand Push Ups
RX+: 5 x 3 Strict + 6 Kipping to a negative
RX: 5 x 3 Strict + 6 Kipping
Fx: 5 x 10 Kipping /abmat
 
For Time:
400 Double Unders Fx: 250 Double Unders
*EMOM 5 Burpees

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

Snatch
15:00 to Find a Heavy Double
15:00-21:00: 3 x 2 at 80%
 
AMRAP 10:
6 Pull Ups
6 Wallball Shots 20/14
8 Pull Ups
8 Wallball Shots 20/14
10 Pull Ups
10 Wallball Shots 20/14
12 Pull Ups
12 Wallball Shots 20/14
etc. until AMRAP ends.

Curtis P Complex:
20:00 Find Heaviest Complex of:
1 Power Clean + 2 Front Rack Lunges (L/R) + 1 Jerk
 
30-20-10
Alternating Pistols
Hang Power Cleans 95/65, Fx:75/55
Overhead Squats 95/65, Fx:75/55
RX+: 115/80

Superset:
Bench Press
5 x 5 (ME)
Barbell Row
5 x 5
 
Tabata (rotate stations each 20 sec work interval):
KB Deadlifts 32/24 Fx: 24/16
Sit ups
Push ups
Kettlebell Swings 32/24 Fx: 24/16