*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD.
5×3 Front Squat @ 75% 1RM Front Squat
“Up and Over”
3 rounds for time:
10 Ring Muscle Ups
20 Box Jump Over no touch (24”/20″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)
CrossFit Hero WOD “JBO”
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.
10:00 to work to a heavy Power Clean & Jerk
“Home Alone”
For Time:
10*9*8*7*6*5*4*3*2*1
Power Clean & Jerk (135/95)
*1 Rd Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)
𝑫𝒐 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒂𝒍𝒍 𝒕𝒉𝒊𝒏𝒈𝒔 𝒑𝒖𝒎𝒑𝒌𝒊𝒏 AND FALL? Are you so pumped that Starbucks’ Pumpkin Spice Latte is back?
We do too but we don’t love all the added sugar that comes with it!
Instead of the ordering a Pumpkin Spiced Latte from Starbucks, try making your own. Best of all, you cut the sugar by over 60%!
Give it a try and let us know what you think.
5×3 Back Squat @ 70% 1RM Back Squat
CrossFit Benchmark WOD “Elizabeth”
21-15-9
Squat cleans (135/95)
Ring Dips
In 8:00 complete 2 Sets:
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)
We are closed in observance of Labor Day. See you on Tuesday!
5×3 Back Squat @ 75% 1 RM Back Squat
*One set every 2 minutes.
Partner Throwdown:
800m Run (together)
100 Thrusters (95/65)
60 Bar Muscle Ups
HERO WOD “Kabul 13”
For Time
Buy-In: 2,021 meter Row
Then, 13 Rounds:
8 Snatches (115/85 lb)
26 AbMat Sit-Ups
Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22
High Hang Muscle Clean 3×5, 50%, 60%, 65%
*One set every 3:00
CONDITIONING
“Bike to Work”
35 Toes to bar
100/75 Calorie Echo Bike
35 Chest to bar Pull Ups
100/75 Calorie Echo Bike