WOD/Events

Strength/Skill Schedule
Monday: Giant Sets/ Thrusters and Burpees
Tuesday: Back Squat
Wednesday: Gymnasty Intervals/ AMRAP21
Thursday: Hang Power Clean Complex
Friday: Push Jerk/Team Series WOD 4
Saturday: Hero WOD “Jason”
Sunday: Bulgarian Split Squats

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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!

4-5 Sets of:
10 Barbell Good Mornings* (A)
10 Ring Rows with :02 pause at floor and top
10 Toes to Kettlebell (with negative to floor/ straight legs if mobility permits)
*challenge yourself with this weight
**Rest as needed
 
9-15-21 reps of:
Thrusters 95/65, Fx: 75/55
Bastards
RX+: 115/80
 
Finisher:
suitcase or farmers carry (choose your own weight and distance)

Learn the elusive Muscle-Up today with Coach Kathleen at the 12:30 Skills Class!

Bench Press
3 x 10
Barbell roll-outs
3 x 10
 
4 x 500 m row sprints
rest 2:00
Record total time (including the 6 min of rest time)

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

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Strict Press
3 x 7 (ME)
Every 4:00 for 24:00 Perform:
400m run
10 Pull ups
10 Box Jumps 24/20
10 Ring Dips

Remember your tall socks for leg protection!

Rope climb technique
OR
Team Rope Climbs:
RX: 30 Climbs for time
Fx: 20 For time
 
Death By:
Power Clean and Jerk 135/95, Fx: 95/65
*starting at 1 rep. Increase rep by 1 each movement EMOM until unsuccessful
*6:00 Minimum
*Once out, 10 burpees each round until all athletes have finished
 

Optional Finisher:
For time:
RX+: 500 double unders
RX: 400 double unders
FX: 250 double unders

Overhead Squat
3 x 5 (ME)
*Superset with 10 Jumping Squats
*From the Rack
 
AMRAP 8:
2-4-6-8-10, etc until end of AMRAP
Hang Power Snatch 115/80, Fx: 95/65
Handstand Push Ups, Fx: 1 abmat
RX+ with 135/95, deficit HSPU

Ring Muscle Up Technique
RX: 5 min AMRAP of Max Muscle Ups
Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support

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‘Rankel’
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run
*compare 12/5/2015

Congrats to Coach Alex and Doug on tying the knot this weekend!! So happy for this great (and super fit) couple!

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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!

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Having pain/tightness?!? Dr. Josh 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.

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20 min for 3 Sets:
10 Front Rack Barbell Lunges (In place from the floor)
10 Barbell Rows
10 Single Leg Glute Bridges (10 each side)
10-20 Hollow Rocks
 

Tabata (rotate stations every 4 minutes):
Double Unders
Goblet Squats (choose a challenging weight)
Atomic Sit-ups with a bumper plate
Box Jumps (go small or go tall)
No score – work fast and furious
 
Proverbs 3:5-6 Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him,  and he will make straight your paths.

Strength/Skill Schedule:
Monday: Split Jerk
Tuesday: Front Rack Barbell Lunge
Wednesday: Muscle Ups/Hero WOD Rankel
Thursday: Overhead Squat
Friday: Rope Climbs/Death by C&J
Saturday: Strict Press
Sunday: Bench Press/Row Sprints

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BCF Members at Team Superfit this weekend!

Split Jerk:
Find a 2 RM
*From the Rack
 
10 Rounds for time:
1 Strict MU Fx: 1 Strict C2B Pull up + 1 Strict Ring Dip
3 Squat Cleans 165/115, Fx: 115/80
5 Hand Release Push Ups