Thursday, October 30, 2014

10/31/14

Happy 3rd Anniversary to Big Blue CrossFit! I can't believe it has been 3 years. Thank you to all of our current and former members and coaches. 


1. Pause close grip bench press: find your 1-3 RM
*2 sec pause at your chest*
*10:00 cap*

2. WOD

How many rounds/reps can you complete in 10:00?
8 slams (25/15)
10 dips
20 sit-ups

Post load and score to comments:

Snatch American Record

Wednesday, October 29, 2014

10/30/14

1. Clean variation:
Squat clean: 8X2
*Do 1 set every 1:00*

2. WOD

How fast can you complete 3 rounds?
5 hang power clean (135/95)
8 pull-ups
10 free-standing squats

*10:00 cap*

Post load and time to comments:

Wrist flexibility 

Tuesday, October 28, 2014

10/29/14

*Reminder! We have a Workshop on Saturday from 1:00-2:30PM. Email us to sign up!*


1. Snatch variation:
Squat snatch: 8X2
*Do 1 set every 1:00*

2. WOD

How many rounds/reps can you complete in 8:00?
5 handstand pushups
7 box jumps (24/20)

Post load and score to comments:

Roasted butternut squash soup

Big Blue CrossFit Night at Rupp Arena




Big Blue CrossFit Night at Rupp Arena!
Event: #11 UK vs #8 Baylor

Tickets are FREE as long as you wear your Big Blue CrossFit tshirt to the game! And we also ask that you donate $5 to the the Finley Foundation for SIDS Awareness (there will be a "Finley" jar on Spurlock's desk soon). 
Please feel free to bring friends and family. There is a "sign up" sheet posted! Let us know if you have any questions!
Go Cats!

Monday, October 27, 2014

10/28/14

1. WOD

How many rounds/reps can you complete in 10:00?
30 double-unders
15 wall ball (20/15)
5 deadlifts (205/145)

Post score to comments:

Loose jerks

Sunday, October 26, 2014

10/27/14

1. Back squat: find your 3RM
*10:00 cap*

2. WOD

How fast can you complete 4 rounds?
6+6 DB reverse lunge
15 KB swings (32/24)
200 M run

*15:00 cap*

Post load and time to comments:

This week at BBCF:
Tuesday
WOD: double-unders, wall ball, deadlift

Wednesday
Strength: snatch complex
WOD: HSPU, box jumps

Thursday
Strength: clean complex
WOD: hang clean, pullups, free-standing squats

Friday
Strength: pause close grip bench press
WOD: slams, dips, situps


Thursday, October 23, 2014

10/24/14

1. Floor press: find your 3RM
*10:00 cap*

2. WOD

On the minute for 10:00...
Odd: pendlay row X8-12
Even: hang snatch high pull X6-8

Post loads to comments:

UK Hoops BBM intro