WOD

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25
May

Tuesday May 26, 2020

Gymnastics

7x on the 1:30s
1 Max set unbroken HSPU (strict if possible)

Conditioning

Flex Seal for Time
50 ABMat Sit-Ups
24 Plank Shoulder Taps
25 Double DB DL (50s/35s)
24 Plank Shoulder Taps
40 ABMat Sit-Ups
24 Plank Shoulder Taps
20 Double DB DL (50s/35s)
24 Plank Shoulder Taps
30 ABMat Sit-Ups
24 Plank Shoulder Taps
15 Double DB DL (50s/35s)
24 Plank Shoulder Taps
20 ABMat Sit-Ups
24 Plank Shoulder Taps
10 Double DB DL (50s/35s)
24 Plank Shoulder Taps
10 ABMat Sit-Ups
24 Plank Shoulder Taps
5 Double DB DL (50s/35s)
24 Plank Shoulder Taps

24
May

Monday, May 25, 2020

Happy Memorial Day! Let us remember those who courageously gave their lives.

Conditioning:

“Gone in 60 Seconds”
3 RFT:
40 Reverse Lunges (unweighted)
30 Alternating DB Snatch (50/35)
20 Burpees
***EMOM 20 DU

17
Mar

Wednesday March 18, 2020

Government Mandated Closure

Dear Members,

We want to start by thanking you for trusting BCCF with your health. Because of your dedication, you are stronger than most to fight the virus and we want to continue to be the backbone of that success. With that said, it’s been very hard to accept that we must follow the government mandated gym closures. While we don’t see ourselves as the typical “gym” it would be devastating to be responsible for any of our members falling ill.

Beginning Wednesday March 18, each morning at 5am we will send out an email with the WOD and a link to a video. These workouts will be designed to be completed at home and the videos created by our amazing coaches. The video will begin with a whiteboard briefing and movement review followed by mobility and warm-up if necessary.

Email frequency will be based on your membership type; 12x/Month or 24 (Couples) will be sent WODs on Monday, Wednesday, and Fridays. Unlimited members will have their WODs sent Monday through Friday. One of our coaches will be in contact with you via phone as well, checking in and answering questions about the WOD. Personal Training will remain an option for individuals, please visit our website for scheduling.

Pre-Teen and Teen Memberships, Coach Steven will provide you with video programming, either on Tuesday & Thursday or Monday – Thursday based on your membership type.

Punch Passes holders, we will be extending the expiration of your Punch Pass for the duration of the government mandated closure.

If you do not receive our emails, please update your email and phone number in the Zen Planner Member App. If you need to reset your password to login, please email [email protected]. If you unsubscribed to our emails, please email us so that we can direct you to Zen Planner as we cannot add you back. For continued updates, please join our BackCountry CrossFit Member Page on FaceBook. 

BCCF is dedicated to continuing to pay our coaches despite this non-traditional means. We hope our online coaching is short lived but we are so very grateful for your support. Please bear with us as we get through this transition.

In Good Health, 

Brian and Lauren Wood

16
Mar

Tuesday March 17, 2020

Gymnastics Skill

Cap 10:00
100 DU
50′ HSW
75 DU
50′ HSW
50 DU
50′ HSW
25 DU
50′ HSW

Conditioning

“Triple Threat”
On the 0:00 – 1 Mile Run
On the 10:00 – 130/100 Cal Row
On the 20:00 – 130/100 Cal Bike

15
Mar

Monday March 16, 2020

Strength

Back Squats Based on 5 RM
On the 0:00- [email protected] 78%
On the 2:00- [email protected] 85%
On the 4:00- [email protected] 92%
On the 6:00- [email protected] 97%
On the 8:00- [email protected] 102%
On the 9:30- [email protected] 104%
On the 11:00- [email protected] 106%
On the 12:30- [email protected] 108-109%
On the 14:00- [email protected] 108-109%

Conditioning

“Spice Girl” for Time
21 Power Snatch (95/65)
5 Rounds of Cindy
21 OHS (95/65)
5 Rounds of Cindy
21 Squat Snatch (95/65)
***Cindy – 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

11
Mar

Thursday March 12, 2020

Strength

Deadlift
6-6-6-4-4-2
***Score weights for each set

Conditioning

“All Go and Hope for PI” for time
21 Deadlift (185/135)
400m Run
18 Deadlift
400m Run
15 Deadlift
400m Run
12 Deadlift

10
Mar

Wednesday March 11, 2020

Strength

Beast Builder 5x on the 4:00s
3 Unbroken Sets (9 total reps)
1 High Hang Squat Clean+ 1 Hang squat Clean+ 1 Squat Clean

Conditioning

Athletes Choice
“Bergeron Beep Test” EMOM to failure
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
***upon completing 10:00, add one rep each round until failure
OR
Midline Conditioning – 3 Giant Sets of
10 Pikes on Rower
30 Hollow Body Scissor Kicks
50′ Quadraped Crawl
Rest 2:00 between

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