Wednesday, August 27, 2014

8/28/14

1. Clean variation:
Power clean: work up to a heavy single
*12:00 cap*

2. Squat clean: 3X3 (reps must be touch 'n go)
*Do 1 set every 1:00*

3. WOD
"Open 11.3"
How many rounds/reps can you complete in 5:00?
Squat clean (165/110)
Jerk (165/110)

Compare to 3/6/13

Post loads and score to comments:

Lowback is smoked


Tuesday, August 26, 2014

8/27/14

1. Push jerk: work up to a heavy single
*5:00 cap*

2. WOD

How many rounds/reps can you complete in 9:00?
15 wall ball (20/15)
30 double-unders

Post load and score to comments:

Pumpkin protein muffins

Monday, August 25, 2014

8/26/14

1. Snatch variation:
Power snatch: work up to a heavy single
*12:00 cap*

2. Squat snatch: 3X3 (reps must be touch n' go)
*Do 1 set every 1:00*

3. WOD

How fast can you complete 6 rounds?
3 snatch (115/75)
6 bar burpees

*10:00 cap*

Post loads and time to comments:

Be SMART when setting goals

New BBCF t-shirt: Komen Race for a Cure














The Susan G. Komen Race for a Cure is October 4, 2014 in Lexington. Be a part of the Big Blue CrossFit team and purchase a t-shirt to wear on race day! Price is $20. A t-shirt sign up sheet is posted next to our weekly sign up sheet. Contact Coach D with any questions.

Sunday, August 24, 2014

8/25/14

Happy birthday, Katy Poole!!!

1. Overhead squat: find your 1RM
*10:00 cap*

2. Snatch deadlift: 2X5, 2X3
*Do 1 set every 1:30*

3. WOD
"Sugar Daddy"
How fast can you complete 21-15-9?
Deadlift (225/155)
400 M run

Post loads and time to comments:

This week at BBCF:
Tuesday
Strength: snatch
WOD: snatch and burpees

Wednesday
Strength: push jerk
WOD wall ball and double-unders

Thursday
Strength: power clean
WOD: Open 11.3

Friday
WOD: Another Fight Gone Bad

Thursday, August 21, 2014

8/22/14

1. WOD
Open 12.3
How many rounds/reps can you complete in 18:00?
15 box jumps (24/20)
12 push press (115/75)
9 toes to bar

Post score to comments:

Make sure you register for the Finley 5K Run/Walk for SIDS Awareness!! The race is August 30th at 6PM!

Wednesday, August 20, 2014

8/21/14

1. Clean variation:
Halting clean: 3X3, 4X1
*Pause 2 seconds just below your knees*
*Do 1 set every 2:00*

2. RDL: 3X5-8
*Do 1 set every 1:00*

3. WOD

How many rounds/reps can you complete in 10:00?
12 sumo deadlift high pulls (95/65)
15 straight leg sit-ups
200 M run

Post load and score to comments:

Lat hell