Thursday, January 29, 2015


1. Push press: work up to a heavy set of 5, 3, 1
*12:00 cap*

2. WOD

3 giant sets:
T-holds X6+6
Bent row X12
Upright row X12

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Wednesday, January 28, 2015


1. Clean + jerk complex:
Power clean + push jerk: work up to a heavy double
*12:00 cap*

2. WOD

3 sets of...
How many rounds/reps can you complete in 3:00?
12 plate ground-to-overhead (20kg/15kg)
12 pushups
12 pull-ups

Rest 1:00 between sets
Score = total # of rounds/reps completed

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Tuesday, January 27, 2015


If anyone would like to see our new facility before we open next week, I (Spurlock) will be there after the 5AM group. Text/Email me if you would like to stop by around 6AM.

1. WOD
How fast can you complete 50-40-30-20-10?

Compare to 12/24/13

2. Finisher:
15:00 of skill work

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Monday, January 26, 2015


1. Snatch variation:
Snatch: work up to a heavy double
*12:00 cap*

2. WOD

On the minute for 12:00...
Odd: 5 snatch pull @ 65-70% of heavy double
Even: 3 broad jumps

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Saturday, January 24, 2015


Cross your fingers, this will be the last week we only offer classes at Shively. To get in the habit of signing up for classes online - please log in to our online system and sign up for either the 5AM or 11AM CrossFit at Shively. We will treat this as a trial run before our doors open at our new facility on Monday, Feb. 2nd.
Let me know if you have any questions!!

1. Front squat: find your 5RM
*Bar must start on the ground. You can't start from the rack*

2. WOD

Tabata scissor jumps
Rest 1:00
Tabata toes-to-bar

3. Finisher
Wall sit 1X max time
*Hold weight on your lap if you can*

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This week at BBCF:
Strength: snatch
WOD: snatch pull, broad jumps

WOD: Annie

Strength: clean + jerk complex
WOD: G2O, pushups, squats, pullups

Strength: push press
WOD: upperbody circuit

Thursday, January 22, 2015


1. Thruster: find your 5RM
*You may start from the rack*
*10:00 cap*

2. 3 giant sets:
Curl+press X10
Front raise X10
Clap pushups X max reps

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Wednesday, January 21, 2015


If you haven't already, please be sure to sign up with our new online scheduling and payment system. Also, please make sure you sign the waiver and enter your debit/credit card info! Let Spurlock know if you have any questions.

1. Clean + jerk complex:
Clean + hang clean + jerk: 6X1+1+1 @ 70% of best

2. WOD

How many rounds/reps can you complete in 12:00?
24 double-unders
24 burpees

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