WOD / Events

Strength:

E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

30 – 20 – 10
Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)
Chest-to-Bar Pull-ups (Fx: Pull-ups)

Switch arms every 5 reps on dumbbell thrusters.

Strength:

E3MOM 15
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME)

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

Conditioning:

2 Rounds
1:15 Work / 0:45 Rest and Transition
1: Max Calorie Ski-erg
2: Max Reps Burpees
3: Max Calorie Row
4: Max Reps Renegade Row (50/35) (Fx: 35/20)

Strength:

Rx+:
For Time
30 Ring Muscle-ups
First set: max unbroken reps. After that, continue with breaks as needed.

Rx:
For Time
20 Ring Muscle-ups For Time

Fx:
For Time
20 Chest-to-Bar Pull-ups
20 Ring Dips

Time Cap: 12 minutes.

Conditioning:

AMRAP 11
200m Run
2 Rope Climbs

Fx:
AMRAP 11
200m Run
1 Rope Climb

REMINDER
The BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet?

Strength:

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

Conditioning:

3 Rounds
14 Toes-to-Bar (Fx: 10 Toes-to-Bar)
7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)

5:30 – 6:30 PM
Running Clinic with Kayla Robison of Set PT-VA! DETAILS >>

7:45 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:

E2MOM 14
1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME)

Conditioning:

AMRAP 10
6 Alternating Pistols (Fx: DB Goblet Reverse Lunge (35/20)) (Rx+: Goblet Pistol (50/35))
8 Box Jumps (30/24) (Fx: 24/20)
10 Dumbbell Snatch (50/35) (Fx: 35/20)

Overview of the Week

Strength:

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

Conditioning:

3 Rounds
400m Run
10 Front Squats (155/105) (Fx: 115/80)
Rest 1 minute after each round.

Strength:

Deadlift
25 minutes to build to a 3 rep max.

Conditioning:

AMRAP 12
12 Kettlebell Suitcase Step-Overs (24/16) (Fx: 16/12) (Rx+: 32/24)
24 Sit-ups

10:00 AM
CrossFit Kids! Ages 8-12 are welcome! Only $15 per kid!

Conditioning:

“31 Heroes”

With a partner:
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

While one partner works through the AMRAP, the other partner completes a 400m plate run (45/25 lb).

Strength:

Rx: 10 min. Max Distance Handstand Walk

Fx: 10 min. Handstand Walk Practice

Conditioning:

AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (135/95) (Fx: 115/80)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (115/80) (Fx: 95/65)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (95/65) (Fx: 75/55)