Mon

Announcements

12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
1/1 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Press-PP-SJ (15 min cap , work quick)

Press 3-3-3

Push press 2-2-2

Split jerk 1-1-1

As heavy as possible

From a rack , lower each rep

B: Metcon (Time)

21-15-9 of

Power clean 115/75

Thrusters

Rx+ – 135/95

Competition WOD

A: Press-PP-SJ

Press 3-3-3

Push press 2-2-2

Split jerk 1-1-1

As heavy as possible

From a rack , lower each rep

B: Metcon (Time)

21-15-9 of

Power clean 155/105

Thruster

C: Metcon (Time)

21-15-9 of

Burpees

TTB

D: Metcon (3 Rounds for time)

3 sets of

15/10 cal AB

5/3 bar MU

Rest 3-4 min b/t sets

Accessory Work

AA: Metcon (No Measure)

3 sets of

30s/arm banded ext rotations

Rest 1 min

1 min/side couch stretch

Rest 1 min

Categories: WOD

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