Thursday Night Lights at BCF. 7:30 & 8:30pm WOD are cancelled.
Our top athletes are competing just 30 minutes after 17.5 is announced this tonight! Come out and cheer them on and then join the after party at Carpool afterwards
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Snatch
4 x 5 Squat Snatches at 70-75% (Singles)
perform a 400m Run between sets
5 Rounds for time:
10 Overhead Squats 95/65, FX: 75/55
10 Chest to Bar Pull ups , Fx: Pull Ups
Our top athletes are competing just 30 minutes after 17.5 is announced this tomorrow night! Come out and cheer them on and then join the after party at Carpool afterwards
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Skill development!
FX: Kipping Handstand Push up technique
RX: handstand walking practice
Partner WOD:
3 Rounds for time:
60 double unders
50 Wall Ball Shots 20/14
40 Burpees
30 Cal Row
20 Hand Stand Push Ups Fx: Hand Release Push ups
Extra Credit
12-16 Single Leg Dumbell Deadlifts (6-8 each side)
10-12 Deficit Push ups 4″”/2″””
Our top athletes are competing just 30 minutes after 17.5 is announced this Thursday night! Come out and cheer them on and then join the after party at Carpool afterwards
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Free class tonight with Coach Claire at 6:30pm! Let your friends know who want to try CrossFit!
Arlington Pain and Rehab will be here at 5:30 to treat athletes
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Deadlifts
3 x 10 (ME)
Tabata Tuesday:
1) Russian Kettlebell Swings 32/24, Fx: 24/16
2) Abmat situps
3) Front Rack Lunges 32/24 Fx: 24/16
4) Plate Ground to Overhead 45/25, Fx: 25/15
*total reps
Our top athletes are competing just 30 minutes after 17.5 is announced this Thursday night! Come out and cheer them on and then join the after party at Carpool afterwards
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Strength for the week
Sunday: Overhead Squat
Monday: Push Jerks
Tuesday: Deadlifts
Wednesday: HSPU Technique and Partner WOD
Thursday: Snatch
Friday: TBD
Saturday: Open WOD 17.5
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EMOM 8:
3 Push Jerks (ME)
AMRAP 10:
70 double unders
10 Clusters 115/80, Fx: 10 Thrusters 95/65
7 Ring Muscle Ups Fx: 7 ring dips
Yoga at 10am is free for members and only $10 for drop ins!
Coach Kathleen is hosting a skills class at 12:30 teaching pullups (kipping, chest to bar, and butterfly)
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Strength for the week
Sunday: Overhead Squat
Monday: Push Jerks
Tuesday: Deadlifts
Wednesday: HSPU Technique and Partner WOD
Thursday: Snatch
Friday: TBD
Saturday: Open WOD 17.5
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Overhead Squat:
4 x 7 (ME)
*From the Rack
AMRAP 10:
8 Toes-to-Bar
10 Box Jumps 24/20
12 Kettlebell Swings 24/16
Our free class is at noon today! Anyone who’d like to try CrossFit for the first time is welcome!
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CF Open WOD 17.4 is CF Open WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts, 225/155
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Power Clean
5 x 2 (A @ 80%)
or
kipping HSPU technique practice
AMRAP 10:
25 ABMAT Sit-ups
15 Kettlebell Swings 24/16
5 HSPU (work on big efficient kip)
RX+ 32/24
Push Press:
5 x 5 (A)
EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open):
Minute 1: Row Cals 18/15
Minute 2: Double Unders 40 Fx: 30
Minute 3: 3-6 Ring Muscle ups, Fx: Transitions
