WOD

Strength

Push Press
4 Sets of 6

Conditioning

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (135/95)

Please forgive the discrepancy between Monday’s posted WOD and written WOD as we experienced a miscommunication in programming.

Strength

1 Set Max Handstand Push Up
1 Set Max Strict Pull Up

Conditioning

3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Round 1 – 155/105
Round 2 – 135/95
Round 3 – 115/80

Strength

Snatch Balance:
2 Sets of 3 @ 50%
1 Set of 3 @ 55%
1 Set of 3 @ 60%
1 Set of 3 @ 65%

Conditioning

3 Rounds, with 1:00 rest between
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

Finish with 1 Set: 50 Glute Bridges

We welcome the CrossFit Community to join BCCF for a WOD honoring Becky Conzelman. Free Drop Ins. Please arrive 5-10 min prior to class starting to sign a waiver.

“Champion”

30 Min Cap – 2 Rounds
25 Handstand Push Ups
20 Deadlifts
15 OHS 135/95
10 Burpee Box Jump Overs
800m Run

The Family has requested donations be made directly to Faith Rxd.

“Rope a Dope”

10 Rounds:
1 Rope Climb
6 Alternating DB Snatch, HAP
12/8 Cal Bike

“Dead Broke”

On the 0:00, Part #1
In a 5:00 Window…
Buy-In 50/35 Cal Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2
In a 5:00 Window…
Buy-In 35/25 Cal Row
Time Remaining, AMRAP:
8 Deadlifts (265/185)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3
In a 5:00 Window…
Buy-In 20/15 Cal Row
Time Remaining, AMRAP:
4 Deadlifts (315/220)
8 Box Jump Over

Strength

6 Sets on the 2:00
3 Position Snatch

Conditioning

25-20-15-10-5:
Power Snatch (75/55)
Toe to Bar
Bar Facing Burpees

Conditioning

8 Rounds
20/15 Calorie Row
4 Sand Bag Cleans AHAP, Rest :90