Monthly Archives: December 2019

CrossFit WOD, January 1, 2019

1 JAN 209 and 12 classes ONLY Happy New Year!!!Warm-upWarm-upCoaches Warm Up -Then, 3 Rounds For Quality Of: :30 Handstand Hold/Walk Practice 2 T2B Around The Worlds 8 Walking LungesWeightliftingPush Jerk (4x4 Building)MetconMetcon (Time)4 Rounds For Time 5 Ring Muscle Ups 10 Push Jerks 95/65# 20 GHD Sit Ups 30 Air Squats Comp. Use 135/95#…
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CrossFit WOD, December 31, 2019

31 Dec 19Happy Birthday to Chuck today!! Remember there are NO PM CLASSES today. Wednesday there will ONLY be 9 am and Noon Classes.Warm-upWarm-up400m Row -Then, 3 Rounds For Quality Of: 8 Push Up Drills (protraction/ retraction) 10 Close Grip Swings 12 Sit UpsGymnasticsRing Dips (Max reps)-Spend 10 Minutes Working On Ring Positions -Locked Out…
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CrossFit WOD, December 30, 2019

30 DEC 19Happy Birthday to Coach Savannah!Warm-upWarm-upAssault Bike 3 Rounds :30 Feet And Arms :15 Just Arms :15 Just Feet -Then, 3 Rounds For Quality Of: 20 DU’s 10 KBS 5 Med Ball CleansWeightliftingClean and Jerk (Build to a one rep slightly above workout weight)MetconMetcon (Time)Savannah's Birthday WOD 4 Rounds DT 35 Wall Balls 3…
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CrossFit WOD, December 28, 2019

28 DEC 19Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 6 Single Legged KB Deadlifts (3R/3L) 10 Normal Grip Kip Swings 30 DU’s WeightliftingDeadlift (3x6 Working Up To 75% Of 1RM)MetconThe Don (Time)For time: 66 Deadlifts, 110# 66 Box jump, 24" 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups…
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CrossFit WOD, December 27, 2019

Dec 27 19Warm-upWarm-up3 Minutes Assault Bike Alternate :30 Hard Hands And Feet :15 Easy Just Arms :15 Easy Just Feet -Then 3 Rounds For Quality Of: 3 Strict T2B 3 Inch Worms 10 Waking LungesWeightliftingPower Snatch (4x2 Across @ 75% Of 1RM Full Snatch)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 Minutes 15 Calorie Assault Bike…
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CrossFit WOD, December 24, 2019

24 DECEMBER 19Reminder Holiday schedule: December 24th (Christmas Eve) - No PM Classes December 25th (Christmas) - Closed December 26th (Thursday) - ClosedWarm-upWarm-up400m Row -Then 3 Rounds For Quality Of: 5 Close Grip Swings 6 Sampson Stretch 8 Burpees To TargetMetconMetcon (Time)Total Time (30:00cap) 4 Rounds Of: 20 Pull Ups 30 Push Ups 40 Ab…
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CrossFit WOD, December 23, 2019

23 DECEMBER 19Reminder Holiday schedule: December 24th (Christmas Eve) - No PM Classes December 25th (Christmas) - Closed December 26th (Thursday) - ClosedWarm-upWarm-up3 Rounds For Quality 100m Ski Erg 30 DU’s 6 Kang Squats W/Empty BarWeightliftingSquat Snatch (Build to a heavy 1 rep)MetconMetcon (3 Rounds for reps)Each Station For Reps 3:00 AMRAP 20 Burpee Box…
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CrossFit WOD, December 21, 2019

21 DEC 19Cookie Exchange Day!! DONT FORGET ABOUT OUR HOLIDAY SCHEDULE: Tuesday, December 24th (Christmas Eve) No PM Classes (4:45 & 5:45) Wednesday, December 25th (Christmas Day) BMCF Closed Thursday, December 26th  BMCF Closed (No Open Gym) Normal Classes December 27th-December 30th Tuesday, December 31st (New Years Eve) No PM Classes (4:45 & 5:45) Wednesday, January…
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CrossFit WOD, December 20, 2019

20 DEC 19Don't forget about our 12 Days of Christmas WOD on Saturday!! Following the 9:30 am workout will be the Cookie Exchange!! HOLIDAY SCHEDULE: Tuesday, December 24th (Christmas Eve) No PM Classes (4:45 & 5:45) Wednesday, December 25th (Christmas Day) BMCF Closed Thursday, December 26th  BMCF Closed (No Open Gym) Normal Classes December 27th-December 30th…
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CrossFit WOD, December 19, 2019

19 December 19MetconMorris (Time)"Morris" This workout is in memory of Jacob Morris who recently passed away due to complications from heart surgery. He finished 7th at the 2019 CrossFit Games in the 16-17 year old division. This was the last workout he did before he went into surgery. For time 50 wall balls 20/14 40…
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