**Happy Birthday to BCCF owner Brian Wood!**
Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch
Example:
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS -then-
3 Slow Tempo Muscle Snatch + 3 Snatch Drop
“Sparklers”
In 2 minutes:
15 chest to bar pull-ups
15/10 echo bike cal
Max snatches (95/65)
-rest 2 minutes-
**Continue until 50 snatches are completed
We are CLOSED in observance of Independence Day. If you would like to workout at home, please click the following link for a list of travel workouts!
Front Squat + Jerk 4-4-4
3 Front Squat + 1 Jerk @ 65% 1 RM Clean
3 Front Squat + 1 Jerk @ 70% 1 RM Clean
3 Front Squat + 1 Jerk @ 75% 1 RM Clean
“Howdy Partner”
Partner Throwdown Friday
25/20 Calorie Echo Bike (each, at the same time)
10 Rope Climbs (split)
50 deadlifts (315/225) (split)
10 Rope Climbs (split)
25/20 Calorie Echo Bike (each, at the same time)
*for individual version, 5 rope climbs, 25 DL, 5 rope climbs
“The Longest Mile” CrossFit Benchmark WOD
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
*Wear sunscreen & bring headphones if you prefer to do this outside!
“Bluebonnets”
For Time:
3 rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-
3 rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-
3 rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-
3 rounds
10 Toes To Bar
4 Squat Cleans (275/185)
Warmer weather and summer break is upon us!
This is a time filled with endless opportunities for activities and vacation time, longer days, and time to kick back and relax. It is also a time for more food and beverages!
In fact, studies found that children eat 5 times more sugar during summer break and during a 1-3 week vacation, adults tend to gain a little less than 1 pound each week!
You may be thinking, “But I have worked hard during the spring to get ready for summer!”
Join us for our upcoming nutrition talk where we are going to discuss 6 Tips for a Healthy Summer so you stay on track and don’t gain that vacation weight!
Be sure to register for this FREE nutrition talk on Tuesday July 12th at 7pm on Zoom – so you can attend even if you’re already on vacation! Register Here
Deadlift 5×4, at 70-75%
GYMNASTICS 9 Minute EMOM:
Minute 1: 5-7 False Grip Ring Pull Ups
Minute 2: 10-12 Strict Ring Dips
Minute 3: 3-5 Kipping Ring Muscle Ups
“Tex-Mex”
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×50/35)
Handstand Walk
Pause Back Squat + ¼ Back Squat + Back Squat: 5-5-4-4-3
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75%
“Everything’s Bigger in Texas”
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (135/95)
Mediterranean Sea
8 sets (1 set every 4 minutes)
12/10 Echo Bike Cals (sub 15/12 cal row)
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100) -or- 185/125 Power Clean
For Quality:
10 Ring Pushups
10 Chin-ups
12 Tricep Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)
