Category Archives: Workouts

BCF Workout of the Day

  • Thursday January 29, 2015

    Workout

    A. (Clean Pull + Power clean) x 5 sets (heavy)

    +

    4 rounds for time:
    8 Front Squats
    16 kettlebell swings
    20 lateral jumps over bar

  • Wednesday January 28, 2015

    jewel smile

    Workout

    Warm up/ skill- snatch balance

    A. Hang snatch 6 x 2

    EMOM 18
    1 – 1-2 rope climbs
    2 – 25m bear crawl
    3 – 5 box jumps as high as possible

  • Tuesday January 27, 2015

    nooners2

    Workout

    A1. Bench Press 3 x 10-12 rest 60 sec
    A2. Trap 3 raise 3 x 10-12 / arm(3010) rest 60 sec

    For total time:
    Buy in 10 turkish get ups

    then. . .

    4 sets
    5 wall walks
    10 renegade rows
    50 double unders

    Cash out: 50 hollow rocks

    **time stops when you finish the hollow rocks

  • Monday January 26, 2015

    Welcome Sean and Zach, and welcome back to Jason!

    Welcome Sean and Zach, and welcome back to Jason!

    Workout

    A. Back Squat 4 x 2-3 @ 80% rest 2-3 min b/w sets

    B1. Front Rack Step up 3 x 10 rest 90 sec
    B2. RDL 3 x 10-12 (3010) rest 90 sec

    +

    Every 2 min complete:
    5 no push up burpees
    100m sprint
    repeat x 5

  • Saturday January 24, 2015

    Today we will be doing a special workout for Hannah’s baby reveal! Come wearing pink if you are guessing girl, and wearing blue if you’re guessing boy. A boy will mean a hero workout, and a girl means we’re doing a CrossFit girl WOD.

    If it’s a boy: 

    DT

    5 rounds at 155/95

    12 deadlift
    9 hang power cleans
    6 push jerk

     

    If it’s a girl: 

    “Helen”

    3 rounds:

    400m run
    21 kettlebell swings
    12 pull ups

  • Friday January 23, 2015

    image

    Workout

    A. Snatch – find your 1 RM in 15 minutes

    B. Power Clean – find your 1RM in 15 minutes

    C. Shoulder Press – find your 1RM in 10 min

    D. 1 mile run for time

  • Wednesday January 21, 2015

    image

    Workout

    15-12-9
    Power cleans (135/85)
    Burpees

    Rest 10 min

    Repeat

    **If you cannot do the RX weight, pick a weight that you could do for 15 unbroken reps. Note times for both repeats.

    Compare to 10/23/14

  • Tuesday January 20, 2015

    image

    So many PRs!

    Workout

    A. Bench Press – find your 1 rep max in 20 min

    B. Weighted pull up – find your 1 rep max in 10 min

    +

    “Annie”

    50-40-30-20-10
    Double Unders
    Sit ups

  • Monday January 19, 2014

    It’s max week! We are going to be testing our new 1RM’s for the upcoming cycle and also some benchmark workouts. Come get in on the fun!

    blake sq

    Workout

    A. Back Squat – find your 1rm in 25 min

    10 minute amrap
    200m run
    10 no push burpees
    15 kettlebell swings

     

    A. Back Squat – find your 1rm in 25 min
    10 minute amrap
    200m run
    10 no push burpees
    15 kettlebell swings