WODs


Friday

02.24.2017 | Comments ( 0 )


BCF Main – CrossFit

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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


Thurs

02.23.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

02.22.2017 | Comments ( 0 )

BCF Main – CrossFit

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Competition WOD

Main WOD

A: Metcon (Time)

1000m row

100 DUs

50 cal AD

50m Bear crawl

4 rounds @ 80%

Skill Work

AA: Metcon (No Measure)

EMOM 10

Odd- 6/4 MU

Even – 2 legless rope climbs 15/12′


Tues

02.21.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Deadlift (5 x 8 @ 50%)

B: Metcon (4 Rounds for reps)

On a 3 min clock

Row 500/400m

In time left over

Max rep burpee box jump overs 24/20

Rest 3 min

4 sets

Competition WOD

A: Back Squat (5 -3-2-1-20 , Rest 2-3 b/t)

B: Press – PP – jerk (Press 1 x 5 , PP 1 x 3 , jerk 1 x 1)

Perform reps as follows

C: Toes-To-Bar (Clusters x.x.x 3 sets , rest 15s / rest 2-3 )

D: Handstand Push-ups (Clusters x.x.x 3 sets)

Accessory Work

AA: Handstand Walk (15 min practice)


Mon

02.20.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Back Squat (5 x 8 @ 50%….move quickly)

B: Metcon (5 Rounds for time)

Every 5 min for 25 min

400m run

10 OH squats 100/70

10 C2B pull ups

Each set for time

Rest in time left over

Rx+ – 135/95 all UB squats and pullups

Competition WOD

A: Metcon (Weight)

EMOM 10 of

1 x power snatch

1 x OH squat

1 x snatch

Start at 65% max snatch and build

B: Clean and Jerk (Clusters 3.3.3 x 3 , as follows)

Touch and go OR fast singles allowed

Rest 15s b/t clusters and 3 min b/t sets

Start at 65% max

C: Metcon (Time)

3 RFT of

10 burpees

10 Pullups

Max effort

D: Metcon (Time)

After 3 min rest from “C”

3 RFT of

10 power snatch 115/75 – UB

30 DUs -UB

All movements UB or start that set from 0

Accessory Work

AA: Metcon (No Measure)

Weighted Pike stretch x 1 min

Couch stretch x 1 min / leg

2 sets


Sun

02.19.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Front Squat (Build to a moderate/heavy 3 rep in 20 min)

B: Split Jerk (Build to a 2 rep in 20 min)

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


Sat

02.18.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Metcon (Time)

As a 2 person team

1 person working at a time

100 deadlifts 225/155

100 HSPU

100 power cleans 155/105

100 DB thrusters 45/30

100 cal row/AD


Fri

02.17.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Competition WOD

B: Bench Press (5-3-1,5-3-1)

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

B: Metcon (Time)

100 wallball

1 mile run


Thurs

02.16.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Metcon (No Measure)

30 min @ 65-75% effort

200m easy run

20 alt step ups 20″

20m bear crawl -down and back

20 KB swings 35/26 – Russian


Wed

02.15.2017 | Comments ( 0 )


BCF Main – CrossFit

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Main WOD

A: Front squat / jerk combo (Conga style for 15 min….70% +)

2 front squats + 1 jerk

Start at 80%

B: Metcon (Time)

3 RFT of

15 TTB

15 power cleans 135/95

15 HSPU

Time cap – 12 min

Scale weight or reps to finish

Competition WOD

A: Overhead Squat (Build to a 3 rep in 15 min)

B: Metcon (Time)

For time

21-15 -9 of

Thrusters 135/95

Strict pull ups

Time cap – 12 min

C: Metcon (Time)

For time

100 cal AD

100 cal row


Tues

02.14.2017 | Comments ( 0 )


BCF Main – CrossFit

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Main WOD

Competition WOD

A: Clean and Jerk (EMOM 6 x 2 reps @ 65%+ , build over sets)

B: Metcon (4 Rounds for time)

4 sets each for times of

30/25 cal row

25 wallball

20 pull ups

Rest 4 min b/t sets

Rx+/comp – WB 25/16 all UB sets

Pull ups all UB sets

All 4 sets MUST be UB, or not Rx+

C: Back Squat (3 x 3 , build over sets AHAP)

Accessory Work

AA: Metcon (No Measure)

BSS – 3 x 8/leg w/DB 35/20

DB snatch x 10/arm 45/30

3 sets


Mon

02.13.2017 | Comments ( 0 )


BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

Skill

3 sets not for time of

60 DUs

2-3 bar MU

10 alt box step ups w/ DBs 45/30

Time cap – 12 min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

8 deadlifts 255/185

8 box jumps 24/20

8 DB push press 55/35

2 position snatch (Build to a heavy in 12 min)

1 rep from above knee + 1 rep from floor

Competition WOD

A: Metcon (No Measure)

Skill

3 sets not for time

100 DUs

4-5 bar MU

10 alt DB box step ups 45/30

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

8 deadlifts 275/205

8 box jumps 30/24

8 DB push press 45/30

2 position snatch (Build to a heavy in 12 min)

1 rep from above knee + 1 rep from floor

Accessory Work

AA: Metcon (No Measure)

8-10 ring rows – feet on box

Rest 1 min

8-10 ring push ups

Rest 1 min

4 sets


Sun

02.12.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: PC + FS = Jerk (Every 90s for 15 min (10 sets) – start at 70% )

Build to a heavy complex of

1 x power clean

2 x front squat

1 x jerk (split or power)

B: Snatch clusters (Full snatch – start at 60% and build – 4 sets)

1 lift each 10s ; rest 2 b/t

1.1.1

C: Metcon (3 Rounds for time)

Each for time

50 cal AD

30 power snatch 95/65

Rest 3 min

50 cal AD

30 power clean/jerk 115/75

Rest 3 min

50 cal AD

30 deadlifts 255/185
SPRINT!!!!!


Sat

02.11.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

“Bring a Friend”

A: Metcon (Time)

As a 2 person team

100 cal row

100 wall ball

100 cal AD / 70 cal AB

100 push ups

100 TTB

B: Metcon (Time)

3 rounds each of

100m Farmer carry 70/53


Fri

02.10.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 thrusters 115/75

5 burpee over bar

Rx+ – 135/95

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 HSPU

5 hang power cleans 115/75

Rx+ – 1355/95

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 goblet squats 70/53

5 KB swing full

Competition WOD

A: Metcon (Time)

4 rounds for time of

10 hang power cleans 155/105

10 box jumps

10 S2OH

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

20m OH walking DB lunge 45/30

12 TTB

Each 10m = 1 rep

C: Metcon (Time)

In sets of 5 – must be UB

100 C2B pull ups

For time

D: Front Squat (5-3-1 , AHAP – rest 3 min b/t)

Accessory Work

AA: Metcon (No Measure)

3 sets of

1 min weighted pike stretch

Rest 1 min

30s/arm Banded ext rotations

Rest 1 min


Thurs

02.09.2017 | Comments ( 0 )

BCF Main – CrossFit

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Mobility and recovery (No Measure)

Band , ball, partner stretching

Metcon (No Measure)

500m row

Rest 1 min

10 sets

70% effort


Wed

02.08.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

Competition WOD

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

8 C2B pull ups

8 Burpees

A: Big Nancy (Time)

5 rounds for time of

400m run

10 OH squats 135/95


Tues

02.07.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Clean and Jerk (EMOM 6 x 3 reps @ 60% – build)

B: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Competition WOD

A: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

B: Metcon (Time)

10 rounds of

3/2 MU ring

10 TTB

Each time you break on a movement , perform 20 DUs

C: Back Squat (5 x 70%,3 x 80%, 1 x 90%+, 1 x 20ahap)

Accessory Work

AA: Handstand Walk (20 min practice)


Mon

02.06.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Metcon (3 Rounds for time)

3 sets each for times of

300m row

10 power snatch 75/55 – must be UB

5 box jumps 24/20

Scale as needed to go UB on all sets

B: Back Squat (Build to a heavy 5 rep in 15 min)

Competition WOD

A: Metcon (Time)

For time

20 G2OH – 135/95

10 burpee over bar

15 G2OH – 155/105

10 burpee over bar

10 G2OH – 185/135

10 burpee over bar

5 G2OH – 205/155

B: Metcon (No Measure)

3 sets not for time

60 DUs

20 GHD situps

20 alt DB snatches 45/30


Jan

02.04.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Front Squat (Build to a 3 rep in 20 min)

B: Split Jerk (Build to a heavy in 15 min)

C: Clean and Jerk (Build to a 2 rep Drop n Go)

D: Metcon (Time)

4 rounds for time of

20 power snatch 75/55

40 DUs


Fri

02.03.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

Competition WOD

A: Metcon (AMRAP – Rounds)

Working at 75% effort

AMRAP 32 of

500m row

25 KB swing Russian 53/35

25 cal AB / 40 cal AD

50m Bear crawl ( 5 lengths)

You should be able to say a few words at a time in conversation , never too out of breath, but working at a steady pace.


Thurs

02.02.2017 | Comments ( 0 )


BCF Main – CrossFit

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A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (No Measure)

Working at 65-70% effort (easy pace)

10 rounds of

30 cal row

20 DUs

10 HSPU / 5 MU (alt rounds)


Wed

02.01.2017 | Comments ( 0 )


BCF Main – CrossFit

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Main WOD

Competition WOD

A: Metcon (No Measure)

3 sets not for time

2-3 rope climbs – 15/12′

10 box jumps – 20″

3/2 MU – bar MU

15 min

B: Metcon (6 Rounds for calories)

3 sets each of

30s max cal row

30s max cal AD

Rest 3 min b/t sets

Alternate sets


Tues

01.31.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

4 power cleans 135/95

8 HSPU

Rest 4 min , then “B”

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

5 deadlifts 275/205

10 burpees

20 DUs

Rest 4 min then “C”

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

12 TTB

12 Goblet squats 53/35

Competition WOD

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (AMRAP – Rounds)

EMOM 20 of

Odd- 10 TTB + 5 ring dips

Even – 10 wallball 25/16 + 5 hspu

C: Back Squat (Build to a heavy 3 rep in 20 min)

Accessory Work

AA: Metcon (No Measure)

3 sets of

6 ring pullups @ 31X1

Rest 1 min

6 ring push ups @ 31X1

Rest 2 min


Mon

01.30.2017 | Comments ( 0 )


BCF Main – CrossFit

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Main WOD

A: Hang Power Snatch (Build to a 2 rep in 12 min)

B: Overhead Squat (EMOM 8 x 5 reps – moderate)

Try to snatch the 1st rep and then complete 4 more squats

C: Metcon (Time)

3 rounds for time of

20 thrusters 95/65

20 pullups

Time cap – 8 min

Competition WOD

A: Metcon (No Measure)

3 sets of

5 tall box jumps

5 tall wallball 14/10

5 high pulls – light

B: Hang Power Clean (EMOM 8 of 10 DUs + 5 HPC – moderate)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

300m row

15 KB sw 53/35

10 burpees over erg

Work at 75% – focus on breathing / efficient movement

Accessory Work

AA: Metcon (No Measure)

3 sets of

20 hips extensions w/weight

Rest 1 min

1 min x weighted pike stretch from box

Rest 1 min


Sun

01.29.2017 | Comments ( 0 )

BCF Main – CrossFit

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Olympic lifting

3 position snatch (Build to a heavy in 20 min)

high hang

mid hang

floor

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

Once bar hits floor after 1st rep, you need to start next rep within 5-6 sec

C: Split Jerk (Build to a 2 rep in 20 min)


Sat

01.28.2017 | Comments ( 0 )

BCF Main – CrossFit

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A: Metcon (Time)

21-15-9 of

Front squat 135/95

Box jump 24/20

HSPU

Time cap – 10 min

B: Metcon (Time)

3 rounds for time of

200m run

20 TTB

20 Wallball 25/16

Rx+ – All TTB / Wallball UB

Time cap – 12 min

Scale to finish – reps/weight


Fri

01.27.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Clean complex 2 (EMOM 8 x 1 set , build over sets)

1 power clean

1 hang clean

1 clean

B: Split Jerk (From rack , build to a heavy 2 rep in 15 min)

C: Metcon (Time)

50 strict pull ups for time

Each time you break, do 5 burpees

Time cap – 8 min

Competition WOD

A: Metcon (Weight)

Complex as follows

Every 2 min for 30 min

1 power clean – drop

1 clean

2 front squats

1 push jerk

1 split jerk

B: Metcon (3 Rounds for time)

3 sets of

500m row

10 HSPU

10 TTB

As fast as possible

Each set for time

Rest 3 min b/t sets


Thurs

01.26.2017 | Comments ( 0 )

BCF Main – CrossFit

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A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (No Measure)

10 rounds at 75% effort

30 cal row

20 cal AB

Aerobic/Recovery work


Wed

01.25.2017 | Comments ( 0 )

BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

For time

19 burpee box jumps 24/20

I want my mommy!!

B: Metcon (Weight)

EMOM 10

1 power snatch

2 OH squats

1 snatch

Daddy , this is heavy….

C: Metcon (AMRAP – Rounds and Reps)

For baby boy Dylan, please enjoy

AMRAP 19 of

500m row

25 hang power cleans 115/75

98 DUs

30/25 cal bike

25 hang power snatch

98 DUs

Mummy , can i get a sammich?

Competition WOD

A: Back Squat (10-7-5-3-1 – start at 50%)

B: Metcon (3 Rounds for reps)

Complete as many reps as possible in the times allowed

20/15 cal AB

50 DUs

40 KB swing full 70/53

30 TTB

20 HSPU – strict

10 Snatches 135/95

Set 1 – 4 min

Set 2 – 6 min

Set 3 – time

Accessory Work

AA: Metcon (Time)

500m row x 10

Rest 1 min exactly b/t