STRENGTH Double DB Z-Press & Barbell Push Press 5-5-5-4-4 CONDITIONING Peter CottontailFor Time:30 Power Cleans (135/95)30 Burpee Box Jump Overs (20/16)20 Front Squats (155/105)20 Burpee Box Jump Overs (24/20) 10 Squat Clean Thrusters (185/125)10 Burpee Box Jump Overs (30/24)Read more

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 to being a 5-time Games athlete. She is most known for founding Faith Rx’d with her husband Jim. More below. Background: This “Champion” Memorial WOD is dedicated to former CrossFit Games athlete, former two-time UCI World Championship US National Track Cycling Team competitor, three-time National Cycling Champion and co-founder of @FaithRxd, Becky Conzelman, who passed away on April 6, 2019 after complications from a brain aneurysm. She was 47 and is survived by her husband, two children, parents, and siblings. In an email WODwell received from FaithRXD’s Executive Director and Becky’s husband, Jim, he said: “The workout was named...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 side)*Rest 1:00 b/t setsRead more