WOD/Events

Fitness:
Back squat, 5×5 (A)
AMRAP 10:

• 10 kettlebell swings, 24/16
• 15 sit-ups
• 20 air squats

 
 
Performance:
Back squat, 10×3 (~80%)
AMRAP 10:

• 10 kettlebell swings, 32/24
• 15 sit-ups
• 20 air squats

James 1:2-4: Consider it pure joy, my brothers, whenever you face trials of many kinds,  because you know that the testing of your faith develops perseverance.  Perseverance must finish its work so that you may be mature and complete, not lacking anything.

NO YOGA TODAY!!
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Fitness:
Snatch, 10×1 (A)
Performance:
Snatch, find heavy single
 
Fitness & performance:
5 rounds, AMRAP 90 seconds:

• 1 snatch
• 3 box jumps (Fx: 24/20; Rx: 32/26)
• 5 kettlebell swings (Fx: 24/16; Rx:32/24)

*Rest 30 seconds after each round, then start off where you left off.
**Use 80% of HS for rounds 1-4; 75% for rounds 5-7; 70% for rounds 8-10.

BCF vs. CFSA Throwdown tonight from 7-10pm – come support your fellow athletes compete head to head against the best athletes from CFSA!
Free WOD at noon – bring out your friends show them a fun CrossFit workout!
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Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 2×5 (75%); 1×5 (80%); 1×5 (85%); 1×5 (90%)
 
Fitness:
21-15-9:

• Front squat, 95/65
• Push press, 95/65

*Complete 100 double unders after each round.
Performance:
21-15-9:

• Front squat, 115/80
• Push press, 115/80

*Complete 100 double unders after each round.

Happy Halloween BCF (pumpkin carving compliments of Courteney)!!

Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49

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You will partner up with someone for the WOD. If you are alive you will start the workout with the first group.  If you are a Zombie (or in any costume) you will start the WOD exactly 90 seconds after the living people and try to catch your partner!

*If you are a Zombie you must catch your partner by catching up to the same movement they are on.  If you fail to catch your partner, you must do a penalty of 25 burpees after the workout.
**If you are alive and your zombie partner catches up to the same movement you are on, then you must do 25 penalty burpees at the end of the WOD.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch their partner.

WOD details…find out when you show up!

Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Skill: turkish get-ups
Fitness:
AMRAP 12:

• 8 pushups
• 12 hang power cleans, 95/65
• 16 ABMAT sit-ups

*At the 3, 6 and 9 minute mark, complete at 200m run then continue movements where you left off
Performance:
AMRAP 12:

• 8 clapping pushups
• 12 hang power cleans, 115/80
• 16 ABMAT sit-ups

*At the 3, 6 and 9 minute mark, complete at 200m run then continue movements where you left off
 
Finisher: Handstand hold with partner or handstand walk practice (bc we didn’t have time to get to it on Tues!)
 

Skills class at 8:30pm (if you’re a beginner and don’t have the skill, come join Coach Jake!): Rope climbs (bring LONG SOCKS or sweatpants to protect your legs), kipping toes to bar, kipping handstand push-ups
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Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness:
Overhead squat, 5×3 (A)
Performance:
Overhead squat, 5×3 (ME)
 
Fitness & performance:
Row 500m
100 double unders
Then 5 rounds of:

• 10 ring rows
• 10 toes to bar
• 10 air squats
• 10 ring dips

Then, finish with 100 double unders and 500m row
 

Only 2 spaces remaining in the next Intro to Olympic Weightlifting class. BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register.
COACH: Jake
COST: $50 (Register on Zen Planner) – limited to 8 athletes (only 2 spaces remaining.
DATES: Sunday, November 2, 9, 16 & 23
TIME: 1:30-2:30
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Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Really huge sale on CrossFit shoes! Oly lifting shoes for $80, CF shoes for $60-$70 with free shipping!!
https://www.againfaster.com/shop/specialshoeclearanceevent/
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Fitness:
Clean, 7×2 (A)
Performance:
Clean, find heavy double
 
Fitness & Performance
“Grace”
For time:
30 clean & jerks, 135/95
*Compare to 8/10/2014
 
Finisher: (if time) Handstand walks

Congrats to all the BCF athletes that crushed the MCM and MCM 10k over the weekend!! Several did it with little running training and focused on CF training – and they represented!! Well done Team BCF!!
Reminder, a bunch of BCF athletes will be racing in the EX2 Adventures 5 mile trail run at Hemlock on Nov 16 – sign up and come join the race team!
http://www.ex2adventures.com/byb-fall.php
 
Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49

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Fitness & Performance:
“Death by Handstand Pushups”
With a continuously running clock perform 1 HSPU in the first minute, 2 HSPUs in the second minute, 3 HSPUsin the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Performance athletes, feel free to go to a 45lb plate deficit (then you can drop to regular HSPU if you fail).
Fitness:
3 rounds for time:

• Run 400m
• 30 kettlebell swings, 24/16
• 15 burpee pull-ups

Performance:
3 rounds for time:

• Run 400m
• 30 kettlebell swings, 32/24
• 15 burpee pull-ups

 
 
4 min Tabata ABMAT sit-ups