WODs


Sat

03.25.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

21-15-9 of

Power clean 135/95

HSPU

Time cap – 13 min

Sub hspu w/seated DB press

B: Metcon (Time)

21 – 15 – 9 of

Front squat 135/95

TTB

Time cap – 10 min


Fri

03.24.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

B: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap


Thurs

03.23.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

03.22.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 80-85%

15 min of

8 x KB push press press/arm – 53/35

16 x alt lunges – 8/leg

8 x 1 leg step ups w/KB

16 Russian swings

B: Metcon (AMRAP – Rounds and Reps)

Working at 80-85%

15 min of

20 cal row

10 chin ups – palms in

20 V-ups

10 CG push ups


Tues

03.21.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

5 rounds for time of

5 deadlifts add 5-10# from last week

5 bar facing burpees

B: Metcon (Time)

AMRAP 6 of

6 C2B pull ups

6 Box jumps 30/24

Competition WOD

A: Metcon (No Measure)

With an empty bar complete the following complex

2 Xs through

6 x snatch high pulls

6 x power snatch from hang

6 x snatch from knee

6 x OH squat

B: Snatch (Build to a 2 rep Drop n Go in 20 min)

C: RDL (3 x 8 @ 40% max DL)

Romanian Deadlift

D: Metcon (No Measure)

EMOM 12 of

Odd – 5/3 MU ring

Even – AD x 20/15 cal


Mon

03.20.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (No Measure)

3 sets NOT for time of

50-60 DUs

8-12 strict pull ups / feet up ring rows

10 DB thrusters 35/20

B: Metcon (4 Rounds for time)

4 sets each for times of

30s AD – moderate hard

6 back squats , add 5-10# from last week

Rest 3 min b/t

Competition WOD

A : Metcon (No Measure)

Complete the following complex with an empty barbell

6 x clean high pulls

6 x high hang power clean

6 x cleans from knee

6 x power jerk

6 x split jerk

B: Clean and Jerk (Build to a heavy 2 rep Drop n Go in 20 min)

C: Back Squat (5-3-1 ; 5-3-1 wave load)

D: Metcon (Time)

With a partner complete the following for time

30 D ball overs 150/100

60 TTB

90 DUs

20 D ball over

40 TTB

60 DUs

10 D ball over

20 TTB

30 DUs

Accessory Work

AA: Metcon (No Measure)

3-5 sets of

Weighted pull ups x 3 AHAP

Rest 1 min

Weighted Cossack lunge x 6/leg

Rest 2 min


Sun

03.19.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

Open WOD 17.4 re do


Sat

03.18.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Metcon (Time)

21-15-9 of

Bench press 155/105

Goblet squat 53/35

400m run after each round

Rx+ – 185/135

70/53

B: Metcon (Time)

9-6-3 of

Cleans 165/115

Rope climbs 15′

Rx+ – 185/135

Legless


Fri

03.17.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups


Thurs

03.16.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

03.15.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 80%

AMRAP 12 of

12 Russian swings 53/35

24 DUs

12 Burpees

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

24 cal AD

12 D-ball cleans 100/70

24 V-ups or TTB


Tues

03.14.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Skill Work

A: Deadlift (PVC skill work)

B: Metcon (No Measure)

3 sets not for time of

8 deficit RDLs from 45# plate w/bar

8 1 arm KB press

8 box jumps 24/20

C: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal row

6 deadlift @ 60% or +10# last week

12 HSPU

Rest 3 min b/t sets

Yellow/red

Competition WOD

A: Power Clean (Build to a heavy 2 rep Drop n Go in 20 min)

B: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal AD

5 Power clean TnG – 165/115

5 Box jumps 30/24

Rest 3 min b/t

C: Metcon (Time)

For time

30 cal row

15 DB thrusters 50/35

24 cal row

12 DB thrusters

18 cal row

9 DB thrusters

Accessory Work

AA: Metcon (Weight)

3 sets each of

1 arm DB rows x 8 – heavy

Rest 30s

BSS x 8 35/20

Rest 2 min


Mon

03.13.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Skill Work

A: Metcon (No Measure)

5 min air squat work

B1: Back Squat (3 x 6 , add 5-10# Super set with B2)

B2: Russian step ups (3 x 6 , use KB for weight 53/35)

One foot on box, step up same side and drive knee up at top. Use weight as needed

C: Metcon (3 Rounds for reps)

On a 2 min clock

20 wallball UB

Max rep strict pullups

Rest 2 min b/t sets

3 sets

Yellow/red

Rx+ – 25 wallball @ 25/16

Ring MU

Competition WOD

A: Back Squat (5-3-1 as follows)

5 x 70%

3 x 80%

1 x 90%+

B: Push Press (3 x 5 , 70% + of max press , build)

C: Metcon (Time)

Foe time

All sets UB

50 DUs

25 wallball – 25/16

40 DUs

20 wallball

30 DUs

15 wallball

20 DUs

10 wallball

10 DUs

5 wallball

Yellow/red

Accessory Work

AA: Strict Toes-To-Bar (3 x 8-12 , rest 2 min b/t)

Super set with IYTs

AB: Metcon (No Measure)

IYTs

On a bench , use very light weight if possible

3 x 10


Sunday

03.12.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Metcon (No Measure)

17.3 re do


Sat

03.11.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Metcon (Time)

As a 2 person team complete the following

5 rounds each – alternating

20 KB swings 70/53

10 Burpees

B: Metcon (Time)

4 rounds each of

20 TTB

10 HSPU

C: Metcon (Time)

3 rounds each of

25/20 cal AD

15 DB thrusters 30/20


Fri

03.10.2017 | Comments ( 0 )


Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

A: CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

A1: CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

B2: Push-ups (5 x Max reps )

B1: Bench Press (5 x 8 , 50-55% Super set B2)


Thurs

03.09.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

03.08.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 75-85% –

Mid green/yellow

AMRAP 12 of

24 DUs

12 KB swings – 53/35 – Russian

6 Tall box jumps – 36/30

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

30 cal bike

15 pull ups

5 power clean/jerk 115/75

C: Metcon (Time)

2000m row @ 80% – yellow


Tues

03.07.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Deadlift (5 x 8 , add 5-10#)

Super set with

1 leg KB deadlift x 8/leg

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of

5 hang power snatches 115/75

10 alt lunges front rack (in place)

Yellow zone

Competition WOD

A: Hang Power Snatch (Build to a heavy in 20 min)

B: Back Squat (3.3.3 x 3 , moderate / heavy)

C: Metcon (Time)

5 x 30s Airdyne

10 Hang power snatch 115/75

Rest 3:30 b/t

Red zone

Accessory Work

AA: Weighted Pull-ups (5 x 3 , heavy)


Mon

03.06.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Back Squat (5 x 8, to a box…add 5-10# – 25 min)

Use the box to achieve proper depth and to ensure upright torso. Slight pause at bottom to shift body as needed.

B: Pull-ups (5 x max rep ….hold hollow position )

Super set these with squats

C: Metcon (Time)

For time

21-15-9 of

Cal row

Thrusters 100/70

Yellow/Red zone

Competition WOD

A: Metcon (Weight)

Clean and Jerk

Clusters 2.2.2 x 3

TnG or quick singles AHAP

Rest 15s / Rest 3 min

B: Metcon (Time)

30-20-10 of

Wallball 25/16

HSPU

Yellow/red zone

Accessory Work

AA: Metcon (No Measure)

3 sets of

DB push press x 6 @ 31X1 – heavy

Rest 1 min

1 leg step ups x 6/leg – BB in OH position

Rest 1 min


Sunday

03.05.2017 | Comments ( 0 )

Announcements

Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Rounds and Reps)

17,2 re do


Sat

03.04.2017 | Comments ( 0 )


Announcements

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Rest 7 min b/t WODs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

1 round of Mary

(5 HSPU – 10 pistols- 15 pull ups)

1 round of DT – 155/105

(12 deadlifts – 9 HPC – 6 S2OH)

Rx+ – 185/135

B: Metcon (Time)

2 rounds of

400m run

30 cal row

20 burpee over erg

15 min cap

C: Metcon (Time)

4 rounds for time of

50 DUs

15 KB sw – 3/4 height 53/35

3 cleans 185/125

Rx+ – 70/53 KB

225/155 cleans

15 min cap


Fri

03.03.2017 | Comments ( 0 )

Announcements

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Metcon (Weight)

8 DB bench press – moderate

Rest 30s

12 Incline push ups (feet on bench)

Rest 2 min

5 sets


Thurs

03.02.2017 | Comments ( 0 )

Announcements

NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar

***8:45 AM CrossFit is now at 9:00 AM***

New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn

Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open

BCF Main – CrossFit

View Public Whiteboard

Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

03.01.2017 | Comments ( 0 )

BCF Main – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

A: Metcon (AMRAP – Rounds)

For 45 min @ 75- 80% effort + –

4 min row

10 strict pullups

4 min AD

10 HSPU – kipping

800m run

Do not spend more than 60s at each

gymnastics movement


Tues

02.28.2017 | Comments ( 0 )

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

9-6-3 of

Squat clean thruster 155/105

Ring MU

Scale ring MU – bar MU or 2:1 pull ups

12 min cap

B: Deadlift (5 x 8 , add 10#)

Competition WOD

A: Snatch (Build to a heavy in 12 min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

2 squat snatch 185/125

4 HSPU – strict

6 C2B pull ups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

2 deadlifts 335/245

4 Ring MU

8 DB push press 55/35

Accessory Work

AA: Back Squat (5 x 8 , 65-70% , speed)


Mon

02.27.2017 | Comments ( 0 )

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Back Squat (5 x 8 , add 5-10# from last week)

B: Metcon (3 Rounds for time)

3 sets each for times of

30 cal AD

15 TTB

30 Wallball 20/14

Sprint sets – full effort

Rest 4 min b/t

Competition WOD

A: Clean / Jerk complex (Every 2 min for 30 min)

Every 2 min for 20 min

1 power clean

1 front squat

1 hang clean

1 power jerk

1 split jerk

Start at 50% max and build over sets by 5%+-

B: Metcon (5 Rounds for time)

5 sets each for times of

20 cal AD

20 TTB

20 Wallball 25/16

Rest 3 min b/t sets

C: Back Squat (5 x 3 , 75%+ build over sets)


Sun

02.26.2017 | Comments ( 0 )


BCF Main – CrossFit

View Public Whiteboard

Metcon (Time)

Open 17.1 re do


Sat

02.25.2017 | Comments ( 0 )

BCF Main – CrossFit

View Public Whiteboard

A: Metcon (Time)

15-12-9 of

Snatch -full 115/75

HSPU

Rx+ – 135/95

10 min cap

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 min cap

C: Metcon (Time)

30 squat clean thrusters for time

135/95#

Rx+ – 165/115

10 min cap


Friday

02.24.2017 | Comments ( 0 )


BCF Main – CrossFit

View Public Whiteboard

Competition WOD

Main WOD

A: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

B: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Accessory Work

AA: Bench Press (5 x 8 , 50% – super set with AB)

AB: 1 arm DB bench press (5 x 8/arm , rest 2 min )

Alternating arms , keep non working arm in extended static hold