CrossFit WOD, March 25, 2024
CrossFit – Mon, Mar 25 Warm-up Warm-up 1. Movement Prep/Activation3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)-into-3 sets5 Inch worms + Dynamic Squat Stretch10 Roll and Reach10 Banded Pull Aparts5 Bench Press (empty bar, build across sets) 2. StrengthBench Press:– Heavy Single (10-12 minutes) 3. Workout Prep1 set:5 Air Squats4 […]
CrossFit WOD, March 24, 2024
CrossFit – Sun, Mar 24 Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d)21-18-15-12-9-6 Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (50/35)(Women Calories: 16-14-12-10-8-4)(KG conv: 22.5/15 DB) Independence16-14-12-10-8-4Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (35/25)(Women Calories: 14-12-10-8-6-4)(KG conv: 15/10 DB) Liberty6 rounds10/8 […]
CrossFit WOD, March 23, 2024
CrossFit – Sat, Mar 23 Warm-up Warm Up 1. Movement Prep/Activation2 sets:1:00 Machine1:00 Run-into-8:00 AMRAP10m Sled Push (empty)(Or 5 Empty Bar Back Squats)4 Up Downs + Box Step Up10 Dumbbell Deadlifts (light) 2. Workout PrepWith Partner3 sets:10m Sled Push (build-in weight)2 Burpee Box Get Overs (build-in height)10m Dumbbell Farmer Carry (build-in weight) Workout “They’re GR-R-REAT” […]
CrossFit WOD, March 22, 2024
CrossFit – Fri, Mar 22 Wear your neon to the BCF Open Party, Friday 3/22 at 5:30. Bring a side dish to share and BYOB. Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-3 sets5 Inch Worms5 Clean Grip Deadlifts4 High Hang Muscle Cleans3 Hang Power Cleans2 Power Cleans(Empty bar) 2. Workout Prep3 sets3 Power Cleans (build-in […]
CrossFit WOD, March 21, 2024
CrossFit – Thu, Mar 21 Wear youor neon to the BCF Open Party, Friday 3/22 at 5:30. Bring a side dish to share and BYOB. Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP30 sec Air Bike (easy)20 sec Air Bike (mod)10 sec Air Bike (hard)30 Single Unders5 Back Squats (empty bar – build across)10 Walking Lunge […]
CrossFit WOD, March 20, 2024
CrossFit – Wed, Mar 20 Warm-up Warm Up 1. Movement Prep/Activation2 sets:15 Banded Pull Aparts15 Banded Face Pulls-into-7:00 AMRAP45-second Row3 Bench Press (empty bar – build across)10 Sit Ups 2. Strength5 sets of 2 Bench Press @85% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep1 set:5/4 Calorie […]
CrossFit WOD, March 19, 2024
CrossFit – Tue, Mar 19 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets:5 Inch Worms10 Suitcases10 Iron Cross10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets:4 Deadlifts (build-in weight)2 […]
CrossFit WOD, March 18, 2024
CrossFit – Mon, Mar 18 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 Power […]
CrossFit WOD, March 17, 2024
CrossFit – Sun, Mar 17 Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d)8 rounds15 Kettlebell Swings (53/35)45 Unbroken Single Unders(KG conv: 24/16)*Repeat from March 12th, 2023 Independence8 rounds15 Kettlebell Swings (35/26)30 Unbroken Single Unders(KG conv: 16/12) Liberty8 rounds10 Russian Kettlebell Swings (light)30 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Workout […]
CrossFit WOD, March 16, 2024
CrossFit – Sat, Mar 16 Warm-up Warm Up 1. Movement Prep/Activation4 rounds (each)30-sec Run30-sec Row (Moderate)5 Down Dog/Seal transitions 2. Workout Prep1 setPartner 1: 30-second Run (workout pace)Partner 2: 30-second Row (workout pace)Switch and repeat Workout Ron Stoppable (Time) Freedom (RX’d) Teams of 25 sets each P1 – 400m RunP2 – Max Meter Row*Switch when […]