WOD/Events

The weather is starting to cool down so it’s time for some warmer BCF gear!

Click here for Hoodies!

Conditioning:

Halloween Partner WOD (costumes encouraged and one athlete working at a time):

Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (From the floor)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)

NOTE: During movements with an*, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.

Pumpkin Weights (24/16) (Fx: 16/12) (Rx+: 32/24)

Compare to: 10/31/18, 10/31/17 and 10/28/15

Strength:

E3MOM 18
1 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME)

Conditioning:

3 Rounds
21 Toes to Bar (Fx: 14) (Rx+: 35)
7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)
84 Double Unders (Fx: 63)

Strength:

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning :

AMRAP 12
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10)
10 Burpees Over the Rower
10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)

The weather is starting to cool down so it’s time for some warmer BCF gear!

Click here for Hoodies!

Conditioning:

“Kelly”
5 Rounds
400m Run
30 Box Jump (24/20)
30 Wall Balls (20/14)

Strength:

Optional:
5 Sets
10 Double Dumbbell Bench Press (↑)
2 Rope Climbs in as few pulls as possible

SKILLS CLASS TONIGHT AT 6:40PM (Double Unders and Kipping Toes to Bar)

Core Blast 6:45pm!

Strength:

E2MOM 10
Strict Press
1 – 4: 3@80 – 85%
5: AMRAP @80 – 85%

Conditioning:

EMOM 20
1: 22/17 Calorie Bike (Fx: 17/12) (Rx+: 25/19)
2: Rest
3: AMRAP Push Jerks (165/115) (Fx: 135/95) (Rx+: 205/140)
4: Rest
5: Rest

Strength:

EMOM 8
Tall Clean + 2 High Hang Power Cleans (↑)
Directly Into
E2MOM 8
Hang Power Clean + Power Clean (↑)

Conditioning:

4 Rounds
500/450m Row (Fx: 450/400)
10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)