WOD/Events

Strength:

E3MOM 15
Deadlifts
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+

Conditioning:

EMOM 12
1: 25 Wall Balls (20/14) (Fx: 20 Wall Balls)
2: AMRAP Calorie Assault Bike
3: Rest
4: Rest

Yoga with Kristen!!! – 10:00AM

Conditioning:

Row 5000m (Fx: 4000m)
But…
E3MOM
5 Strict Ring Dips (Fx: Hand Release Push Ups)
10 Alternating Front Rack Lunges (135/95) (Fx: 95/65)

Time Cap 40:00

Free Beginner CrossFit – 12:00pm REGISTER

Skill and mobility class Saturday at 1:15pm!! We will be working on Toes to Bar and Front Rack mobility.

Strength:

20:00 to Establish
1RM Squat Snatch

Conditioning:

AMRAP 7
7 Toes to Bar
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
21 Air Squats

Strength:

4 Rounds
1:00 Weighted Plank (ME)
1 Each Side Turkish Get Ups (↑)

Time Cap 12:00

Conditioning:

5 Rounds
200m Run
5 Right Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Right Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)

Don’t forget to mark your calendars for our No Bull Nutrition Seminar on January 16th, 2021!

REGISTER HERE –> https://nobullnutrition.co/

Strength: 

E2MOM 10
4 Tempo Strict Press (30×3) (↑)

Conditioning:

For Time

Buy In: 30/25 Calorie Ski Erg (Fx: 25/20)

Then:
100 Push Ups (Fx: 75 Push Ups)
E2MOM Starting at 2:00, Run 100m

*Skill and mobilty class this Saturday at 1:15pm!!

Strength:

EMOM 12
1 Front Squat (↑)

Conditioning:

6 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)

Time Cap 20:00

Arctic Core Blast – 6:45pm!!!! 

Strength:

13:00 to Complete:
5 Rounds
5 – 10 Strict T2B (Fx: Straight Leg Raise)
15 – 20 Arch Extensions (Rx+: GHD Back Extensions)

Conditioning:

EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 80 Double Unders (Fx: 60 DUs)
3: AMRAP Overhead Squats (135/95) (Fx: 95/65)
4: Rest

Congratulations to our member, Julia and her engagement with Chris! Your BCF family is wishing you both the absolute best in this new chapter!! <3 #shesaidYES #engaged #quarantinepartnerforlife

Strength:

5 Rounds
8 Double Dumbbell Bench Press (A)
8 Foot Elevated Ring Rows

Conditioning:

3 Rounds
500/450m Row (Fx: 450/400)
15 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
10 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)