STRENGTH Bench Press 5*5*5*5*5* :30 AMRAP Push Ups, then rest 1:00*Heavy sets starting at 70% CONDITIONING For Time:With a partner100 Synchro Toes-to-bar*Every time you break, 2 laps heavy sled push (1 lap per partner)*Without a partner: same reps, 1 lapRead More
STRENGTH Clean Pull + Clean 2-2-2 CONDITIONING Row For Time:4 Rounds100m at max effort, :30 rest,200m at max effort, :30 rest,300m at max effort, :30 rest, 400m at max effort, 1:00m rest SCORE: Add together total time to complete each round of 100m, 200m, 300m, 400m intervals. (NO rest included)Read More
“Champion”2 Rounds for Time25 Handstand Push-Ups20 Deadlifts (135/95 lb)15 Overhead Squats (135/95 lb)10 Burpee Box Jump Overs (24/20 in)800 meter Run Time Cap: 30 minutes Becky was a dear friend of many BCCF athletes and touched the lives of everyone who knew her. Becky competed on the BCCF CrossFit Games team in 2015 in addition...Read More
*This week our Hero WOD will be Wednesday STRENGTH In the Hole Front Squat + 5 second Slow Eccentric on last rep: 4-4-4-3-3 CONDITIONING “Amanda”9-7-5Squat Snatches (135/95)Ring Muscle UpsRead More
SKILL 2 minutes of Handstand Shoulder Tap practice against wall–rest 2 minutes —Then complete 25 Strict Handstand PushupsEach time you fall or break do 20 Double Unders CONDITIONING The PenguinAMRAP 3 Minutes, with a Partner50’ Handstand Walk (together)15 Synchro Toes to BarMax Reps Squat Snatches (155/105)-Rest 1 Minute b/t sets-*Complete Sets until you get to...Read More
HERO WOD “CHRIS KYLE” 3 Rounds for Time40 Kettlebell Swings (53/35 lb)40 Box Jumps (24/20 in)40 Clusters (65/45 lb)40 Elevated Push-Ups (feet on 24/18 in box) Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four...Read More
STRENGTH Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2 CONDITIONING Vengeance5 Sets (EMOM)6 Double Dumbbell Front Squats (2×50/35)6 Burpee over dumbbells-straight into-10 Sets (EMOM)3 Sandbag Cleans (100/70)3 Bar Muscle UpsRead More