WOD/Events

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. We are meeting at BCF at 8am to carpool out (you can just show up if you decide last minute).
Yoga with Ahmed at 10am!
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)!
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Kipping pull up technique
 
Fitness & performance:
For time:
15 ring rows
60 sit ups
30 box jumps, 24/20
Run 200m
Then:
15 ring rows
40 sit ups
20 box jumps, 24/20
Run 200m
Then:
15 ring rows
20 sit ups
10 box jumps, 24/20
Run 200m

Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm
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Fitness & performance:
CrossFit Total:
Back squat, find 1RM
Press, find 1RM
Deadlift, find 1RM
*Compare to 9/25/2014
 
CROSSFIT TOTAL RATIONAL

FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total!
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Fitness & performance:
“CrossFit Triathalon”
3 rounds for time:
Row 1000m
100 double unders
Run 800m
*Compare to 4/11/2014
 
Note: we are doing the CrossFit Total on Sat, so think about how you approach this WOD (ok to scale down the rounds/reps/distance if you are focused on a big CF Total)

Fitness & Performance:
EMOTM 12:
2 power cleans
*Choose a challenging weight
 
Fitness: 21-15-9:
Hang power cleans, 95/65
Pull-ups
Performance: 21-15-9:
Hang power cleans, 115/80
Pull-ups
10 min cap – move fast!
 
Finisher: Ab finisher

Fitness:
Snatch, 10×1 (A)
Performance:
Snatch, find a heavy single*
*Pause three seconds above the knee.
 
Fitness & performance:
EMOTM 12:
Power snatch to overhead squat, 80% of weight used in strength
*With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.

Fitness:
Front squat, 7×3 (A)
Performance:
Front squat, 2×3 (80%); 2×2 (85%); 2×1 (90%)
 
Fitness & performance:
Tabata intervals of:
Kettlebell swings, 24/16
Toes to bars
KB Goblet squats, 24/16
Push-ups

Happy Easter – Jesus has risen!  Luke 24, 6-7: He is not here; he has risen! Remember how he told you, while he was still with you in Galilee:  ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ”
 
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
 
BCF is closed today. We have open gym from 9-11am at CFR7, feel free to WOD over at CFR7.