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

CONDITIONING “Stayin’ Alive”4 Sets AMRAP 3 Minutes20 Chest to Bar PullUps 10 Power Clean (135/95)Max push ups -rest 1 minute between rounds *Modify to reach push ups within each round ACCESSORY For Quality – Core Work4 Rounds10 Overhead Plate Situps10 Hollow Rocks10 Strict Hanging Leg Raise10 Standing Banded Pallof Press (each side)20 KB Front Rack Marches (each...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

STRENGTH Power Clean: 3-3-2-2-2-1 CONDITIONING The Riddler100-70-50Double Unders16-12-8Strict Chin UpsRead More

BRING YOUR HEADPHONES! QF E5 (edit)Run 1 mile30-cal. row20 burpee box jump-overs (24/20)10 snatches (155/105)Run 1 mileRead More