WOD

STRENGTH

Snatch Technique Work 5×1, 70%, 75%, 70%, 75%, 75%

CONDITIONING

“The Cat in the Hat” ~ (Biking Daniel)
50 Pull-ups
1000m Echo Bike
21 Thrusters (95/65)
2000m Echo Bike
21 Thrusters (95/65)
1000m Echo Bike
50 Pull-ups

CONDITIONING

“Cheeseheads”
Partner Throwdown Friday
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)
**individual version, 50 reps of each movement

ACCESSORY – CORE

3 Sets for quality:
12 Overhead Plate Situps
30 Flutter Kicks (each side)
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)

CrossFit Benchmark WOD: “CrossFit Total”
Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Write down individual scores along with total sum and turn at front desk ~ don’t forget your name!!! Scores will be written on the PR wall.

ALTERNATIVE WOD OPTION:

“TRIPLE JACKIE-ish” (edit)
3 Rounds for time:
1000m row
50 Thrusters (45/35)
30 burpees

*Reminder Thursday we will perform CrossFit Total! Scores will be posted on a whiteboard above the door/windows. There will be another workout option for anyone who isn’t interested in completing Total.

STRENGTH

Hang Clean + Jerk 2-2-1-1-1-1, starting at 70% and building to 85%

CONDITIONING

“Bucky the Badger”
7 rounds for time:
7 Power Snatches (115/80) ***use 95/65 if planning on CrossFit Total tomorrow***
49 Double Unders

WELLNESS WEDNESDAY

𝑵𝒐𝒏-𝑺𝒄𝒂𝒍𝒆 𝑽𝒊𝒄𝒕𝒐𝒓𝒊𝒆𝒔 𝑨𝒓𝒆 𝑺𝒊𝒈𝒏𝒔 𝑶𝒇 𝑷𝒓𝒐𝒈𝒓𝒆𝒔𝒔 💯 (𝘿𝙤𝙣’𝙩 𝙁𝙤𝙧𝙜𝙚𝙩 𝙏𝙤 𝙏𝙧𝙖𝙘𝙠 𝙏𝙝𝙚𝙢)

What signs are you seeing for yourself:
✅ Learning new skills in the kitchen
✅ Increased energy levels
✅ Ability to read and understand what foods you are putting in your body
✅ Drinking more water and staying hydrated
✅ Eating more veggies and increasing your fiber, vitamin, and mineral intake
✅ Spending time outdoors and getting your vitamin D
✅ More active throughout the day
✅ Sleeping better (helps regulate hormones levels, recovery and so much more)
✅ You feel stronger and better!

𝘿𝙤𝙣’𝙩 𝙛𝙤𝙧𝙜𝙚𝙩 𝙩𝙤 𝙠𝙚𝙚𝙥 𝙩𝙧𝙖𝙘𝙠 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙣𝙤𝙣-𝙨𝙘𝙖𝙡𝙚 𝙫𝙞𝙘𝙩𝙤𝙧𝙞𝙚𝙨 𝙩𝙤 𝙥𝙤𝙨𝙞𝙩𝙞𝙫𝙚𝙡𝙮 𝙧𝙚𝙞𝙣𝙛𝙤𝙧𝙘𝙚 𝙩𝙝𝙚 𝙝𝙖𝙗𝙞𝙩𝙨 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙘𝙤𝙢𝙥𝙡𝙚𝙩𝙞𝙣𝙜 𝙚𝙫𝙚𝙧𝙮 𝙙𝙖𝙮 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙩𝙝𝙚𝙢 𝙝𝙖𝙥𝙥𝙚𝙣!

SKILL

HSPU 8 min EMOM
Every minute on the minute:
5 Strict Handstand Pushups into 5 Kipping Handstand Pushups
(Modifications available)

CONDITIONING

“President James Madison”
2 Rounds
40/32 Calorie Echo Bike
40 GHD SIt Ups
40/32 Calorie Row
120’ Double Dumbbell Overhead Walking Lunge (2×50/35)

This Thursday, Aug 4, BCCF has programmed “CrossFit Total”. This CrossFit Benchmark WOD is the sum of the 3 best attempts at each lift: back squat, shoulder press, deadlift. Results will be posted above the door on a whiteboard where we will start a new trend in sharing PR’s.

STRENGTH

Hang Squat Snatch 2-2-1-1-1-1, starting at 60% and building each set to 80%

CONDITIONING

“Madison, WI”
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

STRENGTH

Tempo Dumbbell Bench Press 4×8

CONDITIONING

“Seriously, when are you getting married?!”
3 Sets for Time:
12/15 Echo bike 
Then, 4 Rounds:
3 Deadlift @ 275/185
5 Burpee Box Jump 24/20″ – Stand all the way up every rep
25 Double Unders 

**Rest 3:00 b/t sets

STRENGTH

Power Clean 5×4, starting at 60% and building to 85%

CONDITIONING

CrossFit Hero WOD: “Michael”
3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups

Background: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.

“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”