Strength:
Deadlift
25 minutes to establish a 1 rep. max.
Conditioning:
For Time
25 Thrusters (115/80) (Fx: 95/65)
25 Burpees
-Rest 2 minutes-
25 Thrusters (95/65) (Fx: 75/55)
25 Burpees
Strength:
3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)
Conditioning:
“Split Triplet Modified”
5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)
Time Cap: 20 minutes.
SCHEDULE
3:30 PM WOD and afternoon open gym is on!
Strength:
Back Squat
25 minutes to establish a 1 rep. max.
Conditioning:
AMRAP 10
3 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
3 Strict Handstand Push-ups (Fx: Kipping HSPU)
Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).
5:00 – 7:00 PM
Free Airrosti Injury Assessments. DETAILS >>
Conditioning:
5 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
-Then-
50/40 Calorie Row
Finisher:
3 Rounds
100m Plate Pinch Carry (25/15)
5-10 Strict Pull-ups (3 sec. negative)
100m Double Kettlebell Front Rack Carry (24/16)
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Strength:
Rx:
AMRAP 6
6 Snatches (95/65)
5 Snatches (115/75)
4 Snatches (135/95)
3 Snatches (155/105)
2 Snatches (165/115)
1 Snatches (185/125)
AMRAP Snatches (205/135)
Fx:
AMRAP 6
6 Snatches (75/55)
5 Snatches (95/65)
4 Snatches (115/80)
3 Snatches (135/95)
2 Snatches (155/105)
1 Snatches (175/120)
AMRAP Snatches (185/125)
Conditioning:
AMRAP 4
Calorie Ski Erg
-Rest 4 Minutes-
AMRAP 4
10 Hand Release Push Ups
10/8 Calorie Assault Bike
-Rest 4 Minutes-
AMRAP 4
10 Toes-to-Bar
10 Burpee Box Jump Overs
-Rest 4 Minutes-
| Monday | Front Squats | Free ART Soft Tissue Release (5:15-7:15p) |
| Tuesday | Snatches | Free Beginner CrossFit Class (6:30 pm) Core Blast (6:45 pm) |
| Wednesday | Running | Free Airrosti FIT Assessments (5:15-7:15p) |
| Thursday | Back Squat | 3:30 pm Class & Afternoon Open Gym is on! |
| Friday | Gymnastics | |
| Saturday | Deadlift | |
| Sunday | “16.3” | Yoga (10:00 am) Skills Class (Pull-ups & Chest-to-Bar, 1:20 pm) |
Strength:
Front Squat
E3MOM 21
3 Pause Front Squats (Build to a Max. Effort)
5 seconds in the bottom position, 5 seconds at the top.
Conditioning:
21 – 15 – 9
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Pull-ups (Rx+: Chest-to-Bar)
35 Double-Unders after each round.
SCHEDULE REMINDER
Due to an event, open gym will end at 4:00 pm today. 5:30 pm WOD is unaffected.
10:00 AM
Yoga with Kristen!
1:20 PM
Skills Class. Handstand Push-ups and Walks!
Conditioning:
3 Rounds
With a Partner
AMRAP 3
15/12 Calorie Ski Erg
15 Box Jumps (24″/20″)
Rest 3 Minutes
AMRAP 3
5 Devil’s Press (50/35) (Fx: 35/20)
10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))
Rest 3 Minutes
Partners will work at the same time on opposite movements and switch once both movements have been completed.
Strength:
E2MOM 14
1 Push Press
Barbell must be taken from the floor.
Conditioning:
3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)
Strength:
E3MOM 21
Deadlift
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%+
Set 7: [email protected]%++
Conditioning:
5 Rounds
200m Run
50 ft. Handstand Walk (Fx: 100 ft. Bear Crawl)
Rx+: 25 ft. segments must be unbroken.
