SCHEDULE UPDATE: Going forward, we will have the 3:30pm WOD every day of the week (including Thursday). We no longer have Open Gym on Thursday afternoon. Zen Planner is always up to date, so be sure to reserve your classes!
“8 Nights of Hanukkah”
With a Partner, One Person Working at a Time
8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
Compare to 12/20/16, 12/13/17, and 12/5/18
Last chance for new BCF Hoodies!!! Fill out the order form HERE.
Strength:
E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%
Back rack lunge weight based on 1RM back squat
Conditioning:
4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
Time Cap 12:00
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:
E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)
Conditioning:
AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)
| Monday | Deadlifts | FREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) |
| Tuesday | Bench Press + Pendlay Row | Core Blast (6:45 pm) Free Beginner CrossFit Class (6:30 pm) REGISTER HERE |
| Wednesday | Back Squats + Lunges | |
| Thursday | “8 Nights of Hanukkah” | |
| Friday | Gymnastics Strength | |
| Saturday | High Hang Squat Cleans | Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Push Jerks | Yoga (10:00 am) |
Strength:
E2MOM 10
12 Deadlifts @70 – 75%
Conditioning:
30 – 20 – 10
Push Press (115/80) (Fx: 75/55)
Box Jumps (24/20)
10:00 AM
Yoga with Kristen!
Last chance for new BCF Hoodies!!! Fill out the order form HERE.
Strength:
E3MOM 15
5 Tempo Front Squats (33×1) (↑)
Conditioning:
With a Partner, Alternating Rounds
8 Rounds
15/12 Calorie Row (Fx: 12/10)
15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)
Conditioning:
“Naughty or Nice”
Naughty
15-12-9
Power Snatch (95/65)
Thrusters (95/65)
30 Double Unders after each barbell movement.
Nice
15-12-9
Power Snatch (75/55)
Thrusters (75/55)
30 Double Unders after each barbell movement.
Strength:
3 Rounds
1 Each Arm Turkish Get Ups (↑)
10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)
Last chance for new BCF Hoodies!!! Fill out the order form HERE.
Strength:
E2MOM 20
1: 10 Bench Press @ 65 – 70%
2: 10 Pendlay Row (A)
Conditioning:
3 Rounds
200m Run (sub Row/Bike/Ski if raining)
15 Deadlifts (135/95) (Fx: 95/65)
SCHEDULE
There IS a 3:30pm WOD today.
BCF Holiday Party (@ The GOAT 7:00 – 10:00pm)
12 Days of Christmas
For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs
Fx:
For time:
1 Clean and Jerk (135/80)
2 Muscle Up Transitions (x2)
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/80)
12 Rope Climbs
Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…
REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm)
Strength:
E2MOM 10
10 Push Press @60 – 65%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 80 Double Unders (Fx: 50 DUs)
3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4: Rest
5: Rest
