WOD / Events

Overview of the Week

Strength:

E3MOM 15
2 Power Snatches + 1 Squat Snatch (Max Effort)

Must be touch-and-go. No reset at the ground.

Conditioning:

AMRAP 15
2 – 4 – 6 – 8 – 10…
Jumping Air Squat to Box (24/20)
Power Clean (155/105) (Fx: 115/80) (Rx+: 185/125)

Conditioning:

2 Rounds:
AMRAP 3
100 ft. Handstand Walk (Fx: Bear Crawl)
Max Reps Pull Ups
Rest 3 min.
AMRAP 3
30 Kettlebell Front Squats (15R/15L) (24/16) (Fx: 16/12)
Max Calorie Assault Bike
Rest 3 min.
AMRAP 3
40 Wall Balls (20/14)
Max Calorie Ski Erg
Rest 3 min.

Score is all “Max Reps” combined.

10:00 AM
CrossFit Kids!

4:30 PM
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TODAY! DETAILS>>

Strength:

E3MOM 15
1 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort)

Clean from floor must be touch-and-go. No dropping barbell during complex.

Conditioning:

For Time
400m Run
10 Devil’s Press (50/35) (Fx: 35/20)
20 Calorie Row
30 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)
400m Run

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >>

Strength:

Rx:
3 Rounds
:30 Ring Support Hold (Rx+: High Rings)
100m Jog
1:00 Low Ring Plank Hold
100m Jog
5 Parallette Push-ups into Max time L-sit hold
100m jog

Fx:
3 Rounds
:30 Support Hold on Boxes
100m Jog
1:00 High Plank Hold
100m Jog
5 Box Push Ups + Max Time Tuck hold
100m jog

Conditioning:

E3MOM 15
7 Ring Dips (Fx: Hand Release Push-ups) (Rx+: High Rings)
5 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3 Unbroken Thrusters (Increase weight each round)

Score is max weight on thrusters.

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

Strength:

Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

AMRAP 11
200m Run
20 Sit-ups
20 Reverse Goblet Lunges (50/35) (Fx: 35/20) (Rx+: Alternating Pistols)

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 2 Bench Press (Max Effort)
Station 2: 2 Pendlay Row (Max Effort)

Conditioning:

5 Rounds
12 Power Snatch (75/55)
12 Kettlebell Swing (32/24) (Fx: 24/16)

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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!

Strength:

Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

With Partner, Alternating Full Rounds:
AMRAP 12
10/8 Calorie Row
10 Burpees over the Rower

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

Overview of the Week

Strength:

Rx:
E2MOM 10
3 Strict Chest-to-Bar Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
3 Bar Muscle-ups

Fx:
E2MOM 10
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups

Conditioning:

For Time
20 – 15 – 10 – 5
Toes-to-Bar
Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

Strength:

Every 1:30 for 5 Rounds
Tempo Handstand Push-ups (30×3)

Rx+: 5-10 Strict HSPU
Rx: 3-5 Strict HSPU
Fx: 3-5 Kipping HSPU
Scaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press

Conditioning:

AMRAP 15
60 Double Unders
20 Hand Release Push-ups
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)