WOD/Events

“The Mark”

One of our first BCF athletes, Mark Matthews, is heading off to become a Navy SEAL in 2 weeks. Mark was in our first foundations class, and now he is a full blown firebreather. Mark created this WOD (what can I say, he loves to run!) so we can always remember the long hard WODs he loved to get after. Come WOD with Mark on Saturday and send him off in style!

• 1000 m run
• 120 double unders
• 200m run
• 100 Wall balls (20/14)
• 200 m run
• 80 Overhead walking lunges (45/25)
• 200 m run
• 60 push ups
• 200 m run
• 40 Toes to bar
• 200 m run
• 20 Strict pull ups
• 1000 m run

We’ll be having a farewell for Mark next Fri night at Carpool:
https://www.facebook.com/events/1443438689229480/?ref_dashboard_filter=upcoming

Fitness:
Back squats, 5×5 (A)
10-9-8-7-6-5-4-3-2-1:
Pull ups
*Run 200m after each round
Performance:
Back squat, 5×5 (ME)
10-9-8-7-6-5-4-3-2-1:
Chest to bar pull ups
*Run 200m after each round

Warm-up: 5 min double unders
Fitness:
Press, 5×5 (A)
Performance:
Press, find heavy single
Technique: kipping HSPU
Fitness & performance:
For time:

• Run 1000m
• 30 handstand pushups
• Row 1000m

*Compare to 5/9/2013

Fitness:
High-hang snatch, 5×5 (A)
Performance:
High-hang snatch, 5×3 (60%)
In teams of two, complete the following:

• Row 75 calories
• 75 wallball shots, 20/14
• 75 push presses, 75/55
• 75 box jumps
• 75 sit-ups

*One partner working at a time. While one partner works, the other must hold a kettlebell (24/16) in a suitcase style carry. If the kettlebell touches the ground at any point, the team must complete 10 burpees each.

Fitness:
Overhead squats, 5×5 (A)
Performance:
Overhead squats, 3×5, 2×3, 1×1
Fitness & Performance:
12 minute cap:
Run 1 mile (or rowing if raining)
*With the remainder of the 12 minutes, complete max rep thrusters (Fitness 95/65, Performance 115/80)

Dr. Doug Gold from Full Motion Life and Sport will be treating athletes from 5-6pm.
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Fitness & performance:
“Nate:”

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
 
AMRAP 20:

• 2 muscle ups (scale = 6 pull-ups, 6 ring dips or 6 muscle up transitions)
• 4 handstand pushups
• 8 kettlebell swings, 32/24

*Compare to 10/25/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1398627374./649450151745191/?type=3&theater
Finisher: skin the cats

Yoga with Sima at 10am, free for members, $10 for friends.
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Fitness:
Snatch, 7×2 (A)
AMRAP 12:

• 4 power snatches, 95/65
• 12 burpees

Performance:
Snatch, find heavy double
AMRAP 12:

• 4 snatches, 135/95
• 12 burpees

Free WOD at noon, bring your friends!
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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in 2007.
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters