CrossFit WOD, February 23, 2024

CrossFit – Fri, Feb 23 Warm-up Warm Up 1. Movement Prep/ActivationCrossover Over Symmetry or Banded 7’s + Hip Halo-into-3 sets:1:00 Row (build in pace)5 Front Squats (empty)5 Shoulder Press (empty)10 Deadbugs 2. Workout Prep3 sets: (Build in pace and weight)5/4 Calorie Row2 Thrusters Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 […]

CrossFit WOD, February 22, 2024

CrossFit – Thu, Feb 22 Warm-up Warm Up 1. Movement Prep/Activation3 minute Machine-into-3 sets:10 Heel to Toe rocks30 Single unders10 Sit Ups5 Deadlifts (Empty bar, build across) 2. Strength10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)* Complete a set Every Minute * 3. Workout Prep1 set:10 Single Unders5 Double Unders Strength/Accessory Deadlift […]

CrossFit WOD, February 21, 2024

CrossFit – Wed, Feb 21 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warmup-into-3 sets:6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)5 Up Downs to Seal Pose5 Knees to Elbows5 Back Squats (empty bar- build across sets) 2. Strength10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)* […]

CrossFit WOD, February 20, 2024

CrossFit – Tue, Feb 20 Warm-up Warm Up 1. Movement Prep/Activation5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))– into –3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 […]

CrossFit WOD, February 19, 2024

CrossFit – Mon, Feb 19 Warm-up Warm-up 1. Movement Prep/Activation8:00 AMRAP::45 sec Row3 Inch Worms2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)5 Bench Press (empty bar- build across sets) 2. Strength10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)* Complete a set Every Minute * 3. Workout Prep2 sets:100m Row […]

CrossFit WOD, February 18, 2024

CrossFit – Sun, Feb 18 Workout Option 1 Ghirardelli (Time) Freedom (RX’d)63-45-27Air Squats21-15-9 Burpee to 12in Target Independence63-45-27Air Squats21-15-9 Burpee to 6in Target Liberty42-30-18Air Squats21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 Option 2: Warm Up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint […]

CrossFit WOD, February 17, 2024

CrossFit – Sat, Feb 17 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warmup-into-8 min AMRAP10 Walking Lunge Steps (total)5 Knees to Elbows30-second Air Bike (build in pace) 2. Workout Prep1 set:10ft Walking Lunge4 Toes to Bar20-second Air Bike (at workout pace) Workout Hershey’s (Calories) Freedom (RX’d)Teams of 2 5 sets (each/1:1)2:00 AMRAP50ft Single Dumbbell Walking […]

CrossFit WOD, February 16, 2024

CrossFit – Fri, Feb 16 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/Activation3 sets:10 Banded Pull Aparts10 Banded Good Mornings-into-3 sets:1:00 Machine5 Muscle Snatch5 Muscle Clean + Shoulder Press3 Inch Worms10 Alt. V-Ups 2. Workout Prep2 sets (build in […]

CrossFit WOD, February 15, 2024

CrossFit – Thu, Feb 15 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warmup-into-8:00 AMRAP30-second Row (build in pace)3 Bench Press (empty bar – build across)5 Dumbbell Front Squats5 Dumbbell Push Press […]

CrossFit WOD, February 14, 2024

CrossFit – Wed, Feb 14 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Roll and Reach10 Dynamic Squat Stretch-into-8 min AMRAP5 Back Squats (empty bar – build across)10 Alternating V-Ups10 Russian KB Swings10 Box Step Ups 2. Strength5 […]