Sunday, July 27, 2014

7/28/14

1. Pause front squat: work up to a 2RM
*10:00 cap*

2. Step up: 3X6+6
*Do 1 set every 1:30*

3. WOD

How fast can you complete 21-15-9?
Box jumps (30/24)
Toes to bar
*After every "round" do 30 double-unders*


Post loads and time to comments:

This week at BBCF:
Tuesday
Strength: below the knee snatch
WOD: Nancy

Wednesday
Strength: floor press
WOD: tabata bent row

Thursday
Strength: hang clean + jerk
WOD: pullups and push jerks

Friday
WOD: Open 13.3

Thursday, July 24, 2014

7/25/14

1. WOD

Every minute on the minute for 20:00...
7 chest-to-bar pullups
7 burpees

*If you fail to complete all 14 reps within 1:00 then your workout is over*
*Scale accordingly* 

Post # of completed rounds to comments:

The Finley 5K Run/Walk for SIDS Awareness is August 30th in Georgetown KY. If you haven't already, sign up and participate in this event to help a great cause! 

Wednesday, July 23, 2014

7/24/14

Happy birthday, Momma D!!

1. Clean + jerk complex:
Clean pull + below the knee clean + jerk: 3X2+2+2, 3X1+1+1
*Do 1 set every 2:00*

2. WOD
"The Cinco 1"
How fast can you complete 3 rounds?
5 deadlift (you choose weight)
5+5 KB pistol squats (you choose weight)

*10:00 cap*

Post load and time to comments:

Recovery for your calves

Tuesday, July 22, 2014

7/23/14

1. Pin press: find your 1RM
*10:00 cap*

2. Close grip 3/4 bench press: 3X5
*Stop 2-3 inches above your chest*
*Do 1 set every 1:30*

3. WOD

How many rounds/reps can you complete in 10:00?
6 slams (50/25)
5 strict pullups
400 M run

Post loads and score to comments:

Common food additives 

Monday, July 21, 2014

7/22/14

1. Snatch complex:
Halting snatch + overhead squat: work up to a heavy set
*Pause 2 seconds below the knee*
*15:00 cap*

2. WOD
"Open 14.1"
How many rounds/reps can you complete in 10:00?
30 double-unders
15 power snatch (75/55)

Compare to 2/28/14

Post load and score to comments:

23 words that have a different meaning to CrossFitters

Sunday, July 20, 2014

7/21/14

Simple Healthy Recipes with Arbonne Essentials 
Contact Jordan Spurlock for more information!
jsspurlock3@gmail.com




1. Pin front squat: find your 1RM
*Adjust the spotter arms so you are just above parallel*
*10:00 cap*

2. DB RFE split squat: 3X5+5
*Do 1 set every 1:30*

3. WOD

How fast can you complete 5 rounds?
10 KB swings (32/24)
10 Toes to bar

*10:00 cap*

Post loads and time to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: 14.1

Wednesday
Strength: pin press
WOD: slams, pullups, 400M run

Thursday
Strength: clean+jerk complex
WOD: The Cinco 1

Friday
WOD: pullups and burpees

Thursday, July 17, 2014

7/18/14

1. Clean+jerk complex:
Clean dead + hang squat clean (3) + jerk: work up to a heavy set
*15:00 cap*

2. WOD

How fast can you complete 3 rounds?
15 thruster (105/75)
15 box jumps (20)

Post load and time to comments:

Do it for yourself