Open athletes, remember to submit your scores ASAP!!
Chiro Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm, come see him if you have any soft tissue issues.
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Fitness:
EMOTM 12:

• 7 pull ups (odd minutes)
• 7 ring dips (even minutes)

AMRAP 12:

• 36 double unders
• 12 shoulder to overhead, 95/65

Performance:
EMOTM 12:

• 7 chest to bar pull ups (odd minutes)
• 7 ring dips (even minutes)

AMRAP 12:

• 36 double unders
• 12 shoulder to overhead, 115/80

Yoga with Sima at 10am, free for members, $10 cash for friends.
If you missed the Open WOD, you can come do it at 5:30pm with Coach Adam.
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Fitness:
Overhead squat 5×5 (A)
3 rounds for time:

• 6 power snatches, 95/65
• 9 overhead squats, 95/65
• 12 handstand pushups with 1 abmat under head

Performance:
Overhead squat, 5×3 (ME)
3 rounds for time:

• 6 power snatches, 135/95
• 9 overhead squats, 135/95
• 12 handstand pushups

Open WOD 14.4 at all WOD’s today. Please reserve your WOD, we will not be able to fit additional athletes into this workout.
Free class at noon, invite your friends!
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WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Last week, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth removed).
What: Team WOD
Why: Because we we love our BCF coaches and have a coach who is in need
Where: BCF, of course!
Who: BCF members and non-members are welcome!
When: Saturday, April 5, 10:30am (all other WODs are cancelled that day)
Suggested donation: $20 (bring cash). BCF will be providing at least a 100% match to your donation.
Alternative suggested donation: Bring favorite new grill for Adam: http://www.bigdawgsbling.com/ 😉
https://www.facebook.com/events/1407351996193404/
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Fitness:
Power snatch; overhead squat, 5×1.2 (A)
Power clean; front squat; jerk, 5×1.2.1 (A)
Performance:
Snatch, 10×1 (80-85%)
Clean & jerk, 7×1 (80-85%)
 

HSPU kipping technique or AMRAP 10 HSPU
Fitness:
AMRAP 20:

• 10 toes to bar
• 10 clean and jerk, 115/80
• 10 front squat, 115/80

*10 double unders every minute on the minute
**Start on double unders
Performance:
AMRAP 20:

• 10 toes to bar
• 10 clean and jerk, 135/95
• 10 front squats, 135/95

*10 double unders every minute on the minute
**Start on double unders

Fitness:
Back squat, 5×5 (A)
3 rounds for time:

• 10 burpees
• 10 box jumps, 24/20
• 10 strict pull ups
• 10 ring dips

 
Performance:
Back squat, 1×3 (85%); 2×2 (90%); 3×1 (93%)
3 rounds for time:

• 10 burpees
• 10 box jumps, 30/24
• 10 muscle ups

Fitness:
Deadlift, 5×5 (A)

Performance:
Deadlift, 5×5 (ME)
 
 
 

Fitness:
Press, 5×5 (A)
Performance:
Press, 1×10; 1×5; 2×3; 2×1 (ME)
 
Fitness & Performance:
“Fight Gone Bad”
Three rounds, 1 minute rounds:

• Wallball shots, 20/14
• Sumo deadlift high-pull, 75/55
• Box Jump, 20 inches
• Push-press, 75/55 – go from the ground
• Row for calories
• Rest

Compare to 10/13/2013