FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Open 19.5!
CrossFit Open WOD 19.5
For Time:
33-27-21-15-9
Thrusters (95/65) (65/45)
Chest-to-bar pull-ups (Jumping Pull Ups)
Time cap: 20 minutes
Friday Night Lights: Come in and watch some of the top athletes throw-down on the final open workout of 2019 at 7PM!
5 Year Member Highlight: Mark Doering
Conditioning:
With a Partner
3 Rounds
4 Minutes Per Movement
800m Run (Fx: 600m Run) (Partners run together)
70 Push Ups (Fx: 50 Push Ups)
Max Cal Ski Erg
On Push ups and Ski Erg, one partner working at a time. Total Skerg cals is score.
Strength:
E3MOM 18
2 Back Squats @85-90%
Conditioning:
For Time:
500m Row
5 Rope Climbs (Fx: 3 Rope Climbs)
25 Toes to Bar (Fx: 15 T2B)
Finisher:
Muscular Endurance Test:
Max Unbroken Strict Pull Ups
Strength:
Snatch
E2MOM 20
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Set 10: 1 rep
Conditioning:
AMRAP 12
15 Push Jerk (135/95) (Fx: 95/65)
15 Burpee Box Jump Overs
Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment today 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Strength:
Rx+:
4 Rounds
10 Plate GHD Sit Ups (A)
Max Time High Plank
Rx:
4 Rounds
15 Plate Sit ups (A)
Max Time High Plank
Fx:
4 Rounds
10 Plate Sit ups (A)
Max Time High Plank
Rest 2 Minutes Between Sets. If athletes can hold plank 2 min+, add weight.
Conditioning:
5 Rounds
400m Run
10 Thrusters (Increase weight each round)
Rx: (95/65, 115/80, 135/95, 165/115, 185/125)
Fx: (75/55, 95/65, 115/80, 135/95, 165/115)
Time Cap: 20 mins.
OverView Of The Week:
Monday:Bench Press
Tuesday: Thruster
Wednesday: Snatch
Thursday: Back Squats
Friday: Partner WOD
Saturday: 19.5
Sunday: Split Jerks
5 Year Member Highlight: Kristin Spiridon
How many days a week do you workout (and typically what time slot)?
3 days at the Bootcamp class (with a Saturday and Sunday WOD mixed in)
– What is your favorite thing about BCF?
The coaches are really good and respect your limits
– What is your favorite movement/workout?
Deadlift
Least favorite?
Ring Dips
– What is your favorite post WOD meal?
Fruit
– What accomplishment are you most proud of (inside or outside the box)?
Continuing to do Crossfit during most of my pregnancy
– What is one goal you would like to accomplish in the next year?
Do Murph again this year
– What advice can you provide to people new to the box?
There is no shame in scaling! 🙂
Strength:
5 Rounds
5 Bench Press (ME)
5 Pendlay Row (ME)
Rest 2 minutes between rounds
Conditioning:
AMRAP 10
5 Ring Muscle Ups (Fx: C2B) (Rx+: 7 RMU)
10 C2B Pull Ups (Fx: Pull Ups)
15 Deadlifts (225/155) (Fx: 185/125)
Hey Everyone a quick reminder of the DEXA coming up at the end of the month!
Yoga with Barbra at 10:00am!!!
Mobility/Skills Class with Coach Brandon will be working on Pull ups and Chest To Bar Pull-ups
Strength:
E2MOM 20
3 Overhead Squats (ME)
Conditioning:
Work 1:00 Rest 0:30 until you complete
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Clean (115/80) (Fx: 95/65)
Push Jerks (115/80) (Fx: 95/65)
REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm.
FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Open WOD 19.4
For Time:
3 rounds of:
10 Snatches
12 Bar-facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees
Time cap: 12 minutes, including 3-minute rest
Rx:
Men snatch 95 lb.
Women snatch 65 lb.
Scaled:
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Today: Open Gym from 1-3:30PM is CANCELED
REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm.
5 Year Member Highlight: Peter Massey
– How many days a week do you workout (and typically what time slot)?
3-4 days a week; typically 8:30 PM
– What is your favorite thing about BCF?
BCF provides a daily opportunity to compete and measure yourself against younger, stronger, faster athletes.
– What is your favorite movement/workout? Least favorite?
Favorite: Bench press (duh)
Least favorite: Tie between over the bar burpees and burpee box jumps
– What is your favorite post WOD meal?
Steak and eggs
– What accomplishment are you most proud of (inside or outside the box)?
Having the highest upper body strength # on any given day
– What is one goal you would like to accomplish in the next year?
Clean 260# and beat Jon Bakutes in a WOD
– What advice can you provide to people new to the box?
Respect the weight lifting and power lifting movements; don’t try to Rx every workout
Conditioning:
4 Rounds
2 Mins per movement
Run 400m (Fx: 200m)
Row 500/450m (Fx: 450/400m)
Max Cal Assault Bike
Rest 4:00
Score is Total Assault Bike Cals.
