Category Archives: Workouts

BCF Workout of the Day

  • Tuesday July 22, 2014

    Upcoming Events at BCF

    Wednesday 7/16  at 430 pm – FREE CrossFit Kids Class. Children 5-12 are welcome.

    Friday 7/25 at 7 pm- Friday Night Lights – $5 buy in will get you a workout and some food. Workout to be determined! Everyone will be entered in a raffle to win money!

    Saturday August 23 at 9 am – Iron Bill Fundraiser WOD. Join us to support firefighter Bill Dowley and his family. Tickets and event info can be found here: https://www.facebook.com/events/511098152354696/

    Caleb and his wife Angie joined us a few weeks back. They are already seeing results. Keep it up!

    Caleb and his wife Angie joined us a few weeks back. He’s already seeing results. Keep it up!

    Workout

    A. Snatch 4 x 2-3 reps
    ** add weight per set

    +

    EMOM 10
    odd – 8 chest to bar pull ups
    even – 10 burpees

    EMOM 10 
    5-7 dips
    5 fast power cleans @45%

     

  • Monday July 21, 2014

    wodapalooza

    Hey yall. We have some folks competing at Wodapalooza this Saturday at Palmer Events Center. Come join us and support Jason, Marry, Darla, and Anthony

    Workout

    A. Deadlift 4 x 2-4 (2110) *must pause on the floor, no bouncing. rest 3-4 min b/w sets

    B1. Rear foot elevated split squat 3 x 8-10 (3010) rest 45 sec b/w legs, 60  sec b/w set
    B2. Straight Leg Deadlift 3 x 8-10 (3010) rest 60 sec

    +

    2 rounds
    10 turkish get ups
    400m run
    *keep a good aerobic pace on the run, focus on form on the turkish get ups

     

  • Saturday July 19, 2014

    nno

    Workout

    In teams of 2 complete the following:

    100m tire flip jump through (only one person must jump, both may help on the flip)
    400m run
    100m farmer carry (each partner must complete 100m, but only one may go at a time)
    400m run

  • Friday July 18, 2014

     

    Nooners working on some barbell Turkish Get Ups

    Nooners working on some barbell Turkish Get Ups

    Workout

    Skill Work: The double under

    +

    In teams of 2 complete the following:

    100 push ups / while one partner does push ups, the other must hold a deadlift at the top (135/95)

    200 double unders/ while one partner jumps, the other must hold a squat

    50 pull ups / while one partner does pull ups, the other must hold a plank

  • Thursday July 17, 2014

    Gretchen 1

    Workout

    Skill work: The Turkish Get Up

    +

    In teams of 2:

    7 minute AMRAP
    Wall Balls
    *Only one person works at a time. Everytime the ball is dropped, both teammates must do 5 burpees then switch. 

    rest 5 min 

    7 minute AMRAP
    100m Sprint
    15 kettlebell swings
    100m Sprint

    Run this like a relay – partner 1 does 1 round, then tags in partner 2. Only one person works at a time.

  • Wednesday July 16, 2014

    A big welcome to Letti!

    A big welcome to Letti!

    Workout

    EMOM 10
    Odd – 5 Power Snatch @60% 1rm
    Even – 40 mountain climbers

    EMOM 10 
    Odd – 12 chest to bar pull ups
    Even – 100m run

    EMOM 10 
    Odd – 15 ball slams
    Even – 10 handstand push ups

    **Try to do everything unbroken
  • Tuesday July 15, 2014

    Upcoming Events

    Wednesday 7/16  at 430 pm – FREE CrossFit Kids Class. Children 5-12 are welcome.

    Thursday 7/17 – Saturday 7/19 – BCF Guest Days. Bring a friend and show them what BCF is all about. Fun team workouts will be planned

    Friday 7/25 at 7 pm- Friday Night Lights – $5 buy in will get you a workout and some food. Workout to be determined!

    Attendees at Saturday's powerlifting seminar with Preston Turner.

    Attendees at Saturday’s powerlifting seminar with Preston Turner.

    Workout

    A1. Bench Press 3 x 3-5 (3010) rest 90 sec
    A2. Bent Row 3 x 3-5 (3010) rest 90 sec

    +

    3 sets
    5 power cleans @80% 1rm
    15 toes to bar
    50 double unders
    rest 2 min b/w rounds

  • Monday July 14, 2014

    We have a little fun here too. Smile!

    We have a little fun here too. Smile!

    Workout

    A1. Back Squat 2 x 15-20 (2010) rest 30 sec
    A2. Good Morning 2 x 10-12 (2110) rest 90 sec

    +

    5 Rounds
    15 box jump (step down)
    20 push ups
    100m farmer carry

    rest 1 min

    **note time for each round, maintain an even, aerobic pace. Tough but sustainable.

     

     

  • Saturday July 12, 2014

    Jason b flip

    Workout

    4 rounds for time:
    12 tire flip jump through
    20 kettlebell windmills (10 each side)
    25 meter bear crawl

  • Friday July 11, 2014

    Workout

    A. Back Squat – find a 20 rep max

    B. Find your 1 rep max weighted pull up
    *if you can’t do a weighted pull up, max time flex arm hang, over pull up bar or on rings

    C. AMRAP Pull Ups x 2 – rest as needed between attempts

    +

    1 mile run for time