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
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