WOD

STRENGTH 5×3 Back Squats @ 84% 1RM Back Squat CONDITIONING “Golden Retriever”For time:Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row... Read More

STRENGTH 5×3 Back squat @ 81% 1RM Back Squat CONDITIONING FULL SEND FRIDAY!!! “Shrimp Tempura Roll”For time:30/25 Calorie Echo bike20 Burpee Box Jump Overs (30/24)... Read More

STRENGTH Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4, 60%, 65%, 70%, 75%, 75% CONDITIONING “Spicy Tuna Roll”For Time:1200m Run3 Rope Climbs (15... Read More

STRENGTH Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3, starting at 65%, ending at 80% CONDITIONING “California Roll”3 Sets for time:50 Double Unders15 GHD Sit... Read More

STRENGTH 5 x 3 Front Squat @ 86% 1RM Front Squat CONDITIONING CrossFit Benchmark WOD “Karen”For time:150 Wall Balls (20/14) ACCESSORY FINISHER 2 Sets (Not... Read More

Today we honor the lives of those we lost on that fateful day, September 11, 2001. Memorial WOD “9/11 Tribute”For Time2001 meter Run or Row11... Read More

*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD. STRENGTH 5×3 Front Squat... Read More

CrossFit Hero WOD “JBO”AMRAP in 28 minutes9 Overhead Squats (115/75 lb)1 Legless Rope Climb (15 ft rope, from seated position)12 Bench Presses (115/75 lb) U.S.... Read More

STRENGTH 10:00 to work to a heavy Power Clean & Jerk CONDITIONING “Home Alone”For Time:10*9*8*7*6*5*4*3*2*1Power Clean & Jerk (135/95)*1 Rd Cindy (5 pull ups, 10... Read More

STRENGTH 5×3 Back Squat @ 70% 1RM Back Squat CONDITIONING CrossFit Benchmark WOD “Elizabeth”21-15-9Squat cleans (135/95)Ring Dips ACCESSORY FINISHER In 8:00 complete 2 Sets:15 GHD... Read More