Wednesday, April 23, 2014


1. WOD
How fast can you complete?
33 front squat (185/125)
15 burpees
33 deadlift (185/125)
15 burpees
33 KB swings (32/24)
15 burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate. This work out is dedicated to him.

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Better Shoulder Extension

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:

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


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)

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Important vitamin 

Monday, April 21, 2014


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

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The Fire of Team CrossFit Eagle Rock

Sunday, April 20, 2014


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

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This week at BBCF:
WOD: Running Jackie

Strength: snatch
WOD: t2b, g2o

WOD: Dork

Strength: clean+jerk
WOD: Squattin' Elizabeth

Thursday, April 17, 2014


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


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

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Open your hips