Wednesday, April 23, 2014

Central East Regional

Central East Regional is taking place in Cincinnati Ohio on May 16-18th.  Here is the link with information on the event:
http://games.crossfit.com/region/central-east

Some top male athletes to watch: 
Rich Froning
Scott Panchik
Graham Holmberg

Some top female athletes to watch:
Julie Foucher
Jennifer Smith

Depending on interest among the Big Blue CrossFitters, Metzger will organize a trip to watch the Central East regional.  Dates and times are flexible depending on who would like to go.  Any member interested can email Metzger no later than May 2nd so shecan figure out rides, hotels etc...

Tuesday, April 22, 2014

4/23/14

1. Snatch: 7X1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 5 rounds?
10 toes to bar
10 ground-to-overhead (95/65)

Post load and time to comments:

Important vitamin 

Monday, April 21, 2014

4/22/14

1. WOD
"Running Jackie"
How fast can you complete?
1200M run
50 thruster (45/35)
30 pullups

Post time to comments:

The Fire of Team CrossFit Eagle Rock

Sunday, April 20, 2014

4/21/14

Happy birthday, Jeff!!

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

2. Shoulder press: 3X5
*Do 1 set every 1:30*

3. 3 giant sets:
Flex arm hang X max time
Band low row X 10
Clean grip shrugs X 10
Plate skullcrushers X 10

Post loads to comments:

This week at BBCF:
Tuesday
WOD: Running Jackie

Wednesday
Strength: snatch
WOD: t2b, g2o

Thursday
WOD: Dork

Friday
Strength: clean+jerk
WOD: Squattin' Elizabeth

Thursday, April 17, 2014

4/18/14

1. Clean + jerk complex:
Power clean + jerk: 6X1+2
*Do 1 set every 1:00*

2. WOD

How many rounds/reps can you complete in 10:00?
200 M run
5 power clean (135/95)
8 toes to bar

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Lydia Valentin is strong!

Wednesday, April 16, 2014

4/17/14

1. WOD
"Scorpion Bowl"
How fast can you complete 7 rounds?
7 thruster (135/95)
7 burpees


Post time to comments:

Open your hips

Tuesday, April 15, 2014

4/16/14

1. Snatch complex:
Power snatch + hang snatch: 6X1+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 10 rounds?
7 chest-to-bar pullups
14 pushups
21 free standing squats

*15:00 cap*

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Balanced breakfast