WOD

STRENGTH Snatch Technique Work 5×1, 70%, 75%, 70%, 75%, 75% CONDITIONING “The Cat in the Hat” ~ (Biking Daniel)50 Pull-ups1000m Echo Bike21 Thrusters (95/65)2000m Echo... Read More

CONDITIONING “Cheeseheads”Partner Throwdown Friday100 Box Jump Overs (24/20) (split)50 Synchro Toes to Bar100 Handstand Push-ups (split)50 Synchro Toes to Bar100 Box Jump Overs (24/20) (split)**individual... Read More

CrossFit Benchmark WOD: “CrossFit Total”Sum of the best of 3 attempts at each lift:Back SquatShoulder PressDeadlift Attempt each lift 3 times. The weight must increase... Read More

*Reminder Thursday we will perform CrossFit Total! Scores will be posted on a whiteboard above the door/windows. There will be another workout option for anyone... Read More

SKILL HSPU 8 min EMOMEvery minute on the minute:5 Strict Handstand Pushups into 5 Kipping Handstand Pushups(Modifications available) CONDITIONING “President James Madison”2 Rounds40/32 Calorie Echo... Read More

This Thursday, Aug 4, BCCF has programmed “CrossFit Total”. This CrossFit Benchmark WOD is the sum of the 3 best attempts at each lift: back... Read More

STRENGTH Tempo Dumbbell Bench Press 4×8 CONDITIONING “Seriously, when are you getting married?!”3 Sets for Time:12/15 Echo bike Then, 4 Rounds:3 Deadlift @ 275/1855 Burpee Box... Read More

STRENGTH Power Clean 5×4, starting at 60% and building to 85% CONDITIONING CrossFit Hero WOD: “Michael”3 Rounds For Time800 meter Run50 Back Extensions50 Sit-Ups Background: In... Read More

STRENGTH Tempo Front Squat 4×5, not to exceed 75% 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in... Read More

STRENGTH Power Snatch 5×4, @ 75% 1RM CONDITIONING “Not Brian’s Son”3 Rounds for time:24 Pull ups, rest :3024/18 Cal Row, rest :3020 P. Snatch @... Read More