Yoga with Kristen at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on bar muscle ups!
Strength:
Strict Press
5×3 (ME)
Finish with one set of
[email protected]% of 3RM
Conditioning:
For time
800m Run
30 Pull-ups (Fx: 20 Pull-ups) (Rx+: C2B)
30 Shoulder-to-Overhead (115/80) (Fx: 95/65) (Rx+: 135/95)
30 Pull-ups (Fx: 20 Pull-ups) (Rx+: C2B)
800m Run
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!!
Strength:
Power Clean + Hang Clean + Clean (ME)
Full Clean should be touch and go
Conditioning:
5 RFT:
5 Front Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
10/7 Ring Dips (Fx: Hand Release Push-ups) (Rx+: 5 Muscle-ups)
Strength:
Back Squat
2×[email protected]%
3×[email protected]%
Conditioning:
2 Rounds for Max Reps (16:00 clock)
:45 of Strict HSPU
Rest 1:15
:45 Toes-to-Bar
Rest 1:15
:45 of Kipping HSPU
Rest 1:15
:45 Abmat sit ups
Rest 1:15
Strength:
Bench Press
5×3 (ME)
Finish with one set of
[email protected]% of 3RM
Conditioning:
AMRAP 18
25 Calorie Row (Rx+ Bike Cals)
20 Box Jumps (24/20) (Rx+: 30/24)
15 Power Snatch (95/65) (Rx+: 135/95)
Finisher:
DB Side Lateral Raises
3 x 12
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 (going to the ground each rep)
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.
Rx Pumpkin = 24/16 KB
Compare to 10/31/17 and 10/28/15
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!!
Core Blast with Shauna at 6:45pm!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 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:
EMOM 12 (4 sets) at a consistent warm-up pace, of
Min 1: 40 sec Handstand Walk (Fx: Handstand hold)
Min 2: 40 sec Pistols (alternating) (Fx: DB Lunges)
Min 3: 40 sec Hang Power Snatches (Athletes Choose weight that can be done unbroken)
Conditioning:
2 RFT
100 Double-Unders
3 Rope Climbs (15’) (Fx: 2 Rope Climbs)
400m Run
3 Rope Climbs (15’) (Fx: 2 Rope Climbs)
Finisher:
DB Bicep Curls
3 x 20
Overview of week:
Monday: Deadlifts
Tuesday: Gymnastics EMOM and Rope Climbs
Wednesday: Halloween Partner WOD
Thursday: Bench Press
Friday: Back Squat
Saturday: Clean Complex
Sunday: Strict Press
Strength:
Deadlift
2×[email protected]%
3×[email protected]%
Conditioning:
3 Rounds (not for time)
Side Plank x :90 (:45 seconds per side)
Single Leg KB Deadlift 3 x 20 (10 per side)
200m Front Rack Carry (100m right arm, 100m left arm) – Go heavy and walk slowly
Finisher:
For time:
50/40 Cal Ski
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!!
Strength:
Front Rack Lunge
5 x 10 (~40-50% of Front Squat)
From the Rack
Conditioning:
4 Rounds
200 m Run
20 Dumbbell Snatches (50/35) (Fx 35/20)
10 Suitcase Step ups (50/35) (Fx 35/20)
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!!
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.”
Conditioning:
“Nutts”
For time:
10 HSPU’s
15 Deadlifts 250/175
25 box jumps 30/24
50 pull-ups
100 wall balls 20/14
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar
Compare 9/11/17
