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 Bike21 Thrusters (95/65)1000m Echo Bike50 Pull-upsRead 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 version, 50 reps of each movement ACCESSORY – CORE 3 Sets for quality:12 Overhead Plate Situps30 Flutter Kicks (each side)7 Alligator Rolls (each direction)15 KB Front Rack Marches (each side)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 after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder...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 who isn’t interested in completing Total. STRENGTH Hang Clean + Jerk 2-2-1-1-1-1, starting at 70% and building to 85% CONDITIONING “Bucky the Badger”7 rounds for time:7 Power Snatches (115/80) ***use...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 Bike40 GHD SIt Ups40/32 Calorie Row120’ Double Dumbbell Overhead Walking Lunge (2×50/35)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 squat, shoulder press, deadlift. Results will be posted above the door on a whiteboard where we will start a new trend in sharing PR’s. STRENGTH Hang Squat Snatch 2-2-1-1-1-1, starting...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 Jump 24/20″ – Stand all the way up every rep25 Double Unders  **Rest 3:00 b/t setsRead 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 honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site...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 bottom, 3 second ascent, no pause at top) CONDITIONING “How much Wood would a Woodchuck chuck…” 3 Rounds for time:200m Run 20 TTB40 WB WELLNESS WEDNESDAY 𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗟𝗲𝘃𝗲𝗹𝘀 𝗔𝗿𝗲 𝗩𝗶𝘁𝗮𝗹...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 @ 75/55, rest :3020 Bar Facing Burpees **2:00 rest b/t roundsRead More