Sunday, August 31, 2014

9/1/14

Happy Labor Day! We are closed today!

1. At home WOD...
How fast can you complete?
1 mile run

20-14-9 of...
Burpees
Sit-ups

1 mile run


Post time to comments:

Thursday, August 28, 2014

8/29/14

We will be closed on Labor Day!


1. WOD
"Another Fight Gone Bad"
3 rounds of...
1:00 of pistol squats
1:00 of KB swings (24/16)
1:00 box jump overs (20)
1:00 handstand pushups
1:00 bike for calories

Rest 1:00 after each round

Post total # of reps to comments:

Clean + jerk world record

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