WOD/Events

Great day of oly technique – come work on these technical lifts!
 
Fitness:
Snatch to overhead squat, 10×1 (A)
Split jerk, 10×1 (A)
Performance:
Snatch to overhead squat, find a heavy single
Split jerk, find heavy single

Lets set some PR’s today: PR video!! 
Fitness:
Back squat, 5×5 (A)
*Add 5-10 pounds from last week.
Muscle up technique
 
Performance:
Back squat, find 5RM
EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)

Fitness & performance:
Strict press, find a heavy double
 
Fitness & performance:
4 rounds for total time:

• Run 400m
• 8 Push Press (Fx: 115/80; Rx: 135/95)
• 12 KB SDHP (Fx: 24/16; Rx: 32/24)

Happy Martin Luther King Jr. Day BCF! Regular schedule today plus we added a 10am WOD with Coach BJ, please RESERVE classes. If you need the app, click here.
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Fitness:
Deadlift, 3×10 (A @ ~75% of 1RM)
Performance:
Deadlift, 3×10 (ME)
 
Fitness:
AMRAP 3:
6 hang power cleans, 95/65
6 front rack lunges, 95/65
6 pushups
*Rest 1 minute then complete AMRAP two more times (start next round where you left off) for 9 minutes of total work
Performance:
AMRAP 3:
6 hang power cleans, 115/80
6 front rack lunges, 115/80
6 ring pushups
*Rest 1 minute then complete AMRAP two more times (start next round where you left off) for 9 minutes of total work
 

Yoga at 10am with Jenn – come check out her class!! Free for BCF and CFR7 members and $10 for your friends!
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Fitness:
Back squats, 5×5 (A)
*Add 5-10 pounds from last week.
Performance:
Back squats, 1×20; 1×15; 1×10
 
Fitness & performance:
4 Rounds (one minute of work and 20 seconds of rest), total reps of:

• Burpees to a 6″ jump
• Box step-ups (24/20) with one KB (24/16)
• Row for calories

Free class at noon, bring your friends to WOD with you!
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Fitness:
Hang power snatch, 7×2 (A)
Performance:
Power snatch, find a heavy double
 
Fitness:
AMRAP 12:
3 power snatches, 70% of weight used in strength
9 kettlebell swings, 24/16
*Every time you put your kettlebell down without going unbroken through the set, complete 5 air squats.
Performance:
AMRAP 12:
3 power snatches, 70% of weight used in strength
9 kettlebell swings, 32/24
*Every time you put your kettlebell down without going unbroken through the set, complete 5 air squats.

REMINDER – 9:30am WOD on Friday has been cancelled due to light attendance.
Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI
Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller
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Kipping pull-up technique or:
30 pull ups for time*
*Rest 60 seconds, repeat two more times.
 
Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)
Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)

Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 2×5 (80%); 2×3 (85%); 2×1 (90%)
 
Fitness & performance:

 
 
 
 
 
 
“JT”
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in summer of 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
21-15-9:
Handstand pushups
Ring Dips
Push ups
*Compare to 5/13/2014