CrossFit WOD, February 18, 2024
CrossFit – Sun, Feb 18 Workout Option 1 Ghirardelli (Time) Freedom (RX’d)63-45-27Air Squats21-15-9 Burpee to 12in Target Independence63-45-27Air Squats21-15-9 Burpee to 6in Target Liberty42-30-18Air Squats21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 Option 2: Warm Up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint […]
CrossFit WOD, February 17, 2024
CrossFit – Sat, Feb 17 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warmup-into-8 min AMRAP10 Walking Lunge Steps (total)5 Knees to Elbows30-second Air Bike (build in pace) 2. Workout Prep1 set:10ft Walking Lunge4 Toes to Bar20-second Air Bike (at workout pace) Workout Hershey’s (Calories) Freedom (RX’d)Teams of 2 5 sets (each/1:1)2:00 AMRAP50ft Single Dumbbell Walking […]
CrossFit WOD, February 16, 2024
CrossFit – Fri, Feb 16 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/Activation3 sets:10 Banded Pull Aparts10 Banded Good Mornings-into-3 sets:1:00 Machine5 Muscle Snatch5 Muscle Clean + Shoulder Press3 Inch Worms10 Alt. V-Ups 2. Workout Prep2 sets (build in […]
CrossFit WOD, February 15, 2024
CrossFit – Thu, Feb 15 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warmup-into-8:00 AMRAP30-second Row (build in pace)3 Bench Press (empty bar – build across)5 Dumbbell Front Squats5 Dumbbell Push Press […]
CrossFit WOD, February 14, 2024
CrossFit – Wed, Feb 14 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Roll and Reach10 Dynamic Squat Stretch-into-8 min AMRAP5 Back Squats (empty bar – build across)10 Alternating V-Ups10 Russian KB Swings10 Box Step Ups 2. Strength5 […]
CrossFit WOD, February 13, 2024
CrossFit – Tue, Feb 13 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm Up 1. Movement Prep/Activation3 min Air Bike-into-3 sets:30 Jump Rope5 Wall Ball Squats5 Wall Ball Push Press5 Wall Balls5 Deadlifts (empty bar- build across sets) 2. Strength5 sets x 2 […]
CrossFit WOD, February 12, 2024
CrossFit – Mon, Feb 12 Get your order in for a 2024 BCF Open shirt now!!! Check your email for the online store. Warm-up Warm-up 1. Movement Prep/ActivationEvery 45 seconds for 5 sets: 125m Row– into –3-4 sets (10:00 time cap)10 PVC Pass Throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power […]
CrossFit WOD, February 11, 2024
CrossFit – Sun, Feb 11 Workout Option 1 One World Trade Center (8 Rounds for reps) Freedom (RX’d)8×500/450m Row-Rest 1:00 between sets- Independence8×450/400m Row-Rest 1:00 between sets- Liberty8×300/250m Row-Rest 1:00 between sets- Time Time each set: 1:45-2:00 Time Cap each set: 2:15 Workout Option 2 Option 2: Warm Up Bike 250m easy 250m moderate 250m […]
CrossFit WOD, February 10, 2024
CrossFit – Sat, Feb 10 Warm-up Warm Up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo-into-3 sets:30-second Jump Rope10 yard Walking Lunge + Torso Twist10 Hang Alternating Dumbbell Snatch (light)3 Low-Bar Muscle Up Transitions 2. Workout PrepDuring this time, set up everything you will need while doing a few reps of each movement. […]
CrossFit WOD, February 9, 2024
CrossFit – Fri, Feb 9 Warm-up Warm Up 1. Movement Prep/Activation8:00 AMRAP30-Second Row with Legs Only30-Second Row with Arms Only30-Second Jump Rope5 Up Downs + Seal Pose 2. Workout Prep1 set:20-second Row (at workout pace)3 Burpees 10 Double Unders Workout “The Ghost” (6 Rounds for reps) Freedom (RX’d)6 Rounds:1:00 Max Calorie Row1:00 Max Burpees1:00 Max […]