WOD/Events

5:00 PM-6:30 PM
Free chiropractic treatment from Arlington Pain & Rehab. MORE DETAILS >>

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

6:45 PM
Core Blast with Shauna!

Strength:

Power Snatch Complex
E3MOM 18
1 Power Snatch + 2 Hang Power Snatches

Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

Percentages based on 1RM Power Snatch.

Conditioning:

3 Rounds
15 Deadlifts (185/125) (Fx: 135/95) (Rx+: 245/165)
15 Toes to Bar (Fx: 7 T2B)

Overview of the Week

Strength:

Back Squats
E4MOM 20
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

Conditioning:

With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees Over the Rower

Time Cap: 14 Minutes

10:00 AM
Yoga with Liz!

12:15 PM
Added a new class time!

1:20 PM
Skills & Mobility Workshop with Brandon! Double-Unders and Pistols!

Conditioning:

AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Partners run 400m together. Other work may be split any way.

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare to 3/26/18.

Conditioning:

4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)

6:30PM-8:30PM
WOD and Wine and Whiskey! MORE DETAILS >>

Conditioning:

For Time
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault Bike

Core Finisher:

4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (increase weight each round)
Rest 2 minutes between rounds.

Strength:

E3MOM 15
5 Push Press (ME)

Conditioning:

3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)

Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.

Strength:

Deadlifts
4×[email protected]@75-80%
[email protected]%

Rest 2-3 minutes between sets.

Conditioning:

5 Rounds
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round.

6:45PM
Core Blast with Shauna!

7:45PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

Snatch Complex
E3MOM 21
1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME)

Conditioning:

AMRAP 12
Buy In: 300 Double Unders (Fx: 150 Double Unders)

In remaining time:
20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)
10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull-Ups)

5:15pm-6:45pm
Free ART soft tissue treatments from Full Motion Life & Sport

Overview of the Week

Strength:
Back Squats
E4MOM 20
Set 1: 6 @70-75%
Set 2: 6 @70-75%
Set 3: 6 @75-80%
Set 4: 6 @75-80%
Set 5: 6 @80-85%

Conditioning:
AMRAP 16
500m Row
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
100m Kettlebell Suitcase Carry (32/24) (Fx: 24/16)