WOD

Strength:

4 Rounds
:45 Low Ring Plank 
5-10 Supinated Grip Bent Over Rows 
20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing) 

Conditioning:

40 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50)
400m Run
30 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50)
400m Run
20 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50)

We are so excited to announce that BCF & CFR7 exceeded our fundraising goal and raised $38,000 for Little Lights Urban Ministries! We had 83 members make a financial contribution and BCF/CFR7 donated over $24k with our initial donation and matching donations! In addition to the financial support, we have more than 30 people committed or interested in volunteering!

There is much to be done in this country around social and racial injustice. With this new partnership, we take one small step of action towards helping mentor and develop underprivileged youth in our community. Thank you for coming alongside us as we help make this great country even better in the future!
#volunteer #fundraising #dogood #giveback #serveothers

Strength: 

E2MOM 14
2 Power Cleans @80% (A)

Conditioning:

Work 2:00/Rest 1:00
Until you complete:

24 – 18 – 12 – 6
Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 – 9 – 6 – 3
Ring Muscle Ups (Fx: Chest to Bar Pull Ups)

Time Cap 15:00

Strength:

E3MOM 15
8 Back Squats @65-70%

Conditioning:

For Time
200 Double Unders
40 Hand Stand Push Ups (Fx: 30 HSPU) (Rx+: 4″ Deficit)

Every time you break:
200/150m Row (Fx: No Row Penalty on Double Unders)

Time Cap 15:00

Strength:

3 Rounds 
21 3-Part Barbell Curls
:45 Weighted High Plank (ME) 

Rest 3:00 Between Rounds 

3 Part Curls:
1st 7 Reps: Go from the bottom of the curl up to the halfway point
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl
3rd 7 Reps: Full range of motion

Conditioning:

AMRAP 13
2 – 4 – 6 – 8 – 10 – 12 – 14…
Alternating Dumbbell Hang Snatch (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

After each round:
100m Run

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E2MOM 16
Squat Clean and Push Jerks (ME)
1: 4 Reps
2: 4 Reps
3: 3 Reps
4: 3 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep

Conditioning:

5 Rounds
10 Alternating Reverse Goblet Lunges (32/24) (Fx: 24/16)
10 American Kettlebell Swings (32/24) (Fx: 24/16)
10 Box Jumps (24/20)

Strength:

Strength:

EMOM 12
1: :30 Ring Support Hold
2: :30 Hold at Top of Pull Up
3: Rest

Conditioning:

4 Rounds
8 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
16 Hand Release Push Ups
32 Double Unders

Finisher:

PRE: seated wrist stretch fingers out, fingers in, fingers out to the side :20s each pos. 10 PVC pass throughs. POST: Triceps Extension smash :45s each arm (p276). Banded Bully 1:00 each side.(P268)

Conditioning:

E2MOM 32
1: 20/15 Calorie Row (Fx: 15/12)
AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)
2: Rest
3: 200m Run
AMRAP Calorie Ski Erg
4: Rest

Strength:

E3MOM 15
8 Back Squats @60-65%

Conditioning:

AMRAP 12
12 Hang Power Cleans (Rx: 135/95) (Fx: 95/65)
12 Front Squats (Rx: 135/95) (Fx: 95/65)
12 Burpees Over the Bar

Free CrossFit Class at 6:00PM Click Here To Register Now

Strength: 

E3MOM 15
8 Deadlifts @60-65%

Conditioning:

4 Rounds
200m Run with a Wall Ball (20/14)
15 Handstand Push Ups (Fx: 10 HSPU) (Rx+ Strict HSPU)