April 26, 2017

Dynamic warm up

Strength:
7/7 Backward lunge in place holding DB’s
Rest 90sec
4 strict weighted Pull ups @2010
Rest 60sec
X4

Endurance:
Run 400m
REST 5min
Row 500/450m
REST 5min
Row 500/450m
REST 5min
Run 400

Workout for a Cause – Saturday, May 13th

BCCF and Friends: Please join us for this Workout for a Cause!!!
Saturday, May 13th at 9am – all fitness levels welcome!

We are helping them work towards their goal of $400,000 to make the park handicap accessible so all children can play and also to give it some up dates.

Please invite family and friends to participate.
See attached flier for more information.

bayoucitycrossfit_may13

April 25, 2017

Warm up:
3 min row
8 Good Mornings bar
8 Dips
:30sec plank
x2

Strength:
4 Close Grip bench @2011 start @70% and increase keeping tempo
rest 75sec
4 Deadlifts @3011 @60% (focus on perfect form, warm up with tempo)
rest 75sec
x4

3 min amrap
20/15 cal Assault bike
remaining time clean & jerk @70% (focus on form)
REST 3 min
x3

April 24, 2017

Warm up:
2 min Jump Rope
8 Air Squats
8 Ring Rows
8 Press Light Db’s
x2

Back Squat
5@65%, 4@70%, 3@75%, 5@70%, 4@75%, AMAP @80%
Tempo @2011 Rest 2 min betw

7/7 Single Arm DB Row @3011
x3

5 min AMRAP
5/5 DB Snatch 30#s/20#s
10 Box Jumps
15 DU’s
Rest 3min
5min AMRAP
5/5 DB Snatch 30#s/20#s
10 Box Jumps
15 DU’s

April 18, 2017

Dynamic Warm up
10 min Mobility / Stretch

Strength:
Push Press
5@65%, 4@70%, 3@75%, 5@70%, 4@75%, as many as possible @80%

Endurance:
:10sec Assault Bike ALL OUT, VERY VERY HARD
REST 2min
X5

REST 7 min WALK

:10sec Assault Bike
REST 2min
X5

April 17, 2017

Warm up:
400m
8 Goblet Squats @2010
10 Push ups
8 GHD sit ups
x2

Strength:
5 Front Squat @2011 start @70% increase if can maintain tempo
REST 75sec
5 Strict weighted Pull ups @2010
REST 1min
X4

20 min AMRAP
200m
12 Wall Balls
6 Clean and Jerks @155/105

April 14, 2017

Warm Up:
8/8 KB single leg DL
8 GHD sit ups
3 Wall Walks
x2

Strength:
8 Good mornings @30X0 start light
Rest 1min
8 Double DB curls @3010
Rest 1miin
X4

WOD:
3 Ring MU’s
8 Russian KB swings 70/53
20 Walking lunges holding 45/25lb plate
x4

April 13, 2017

Warm up:
2min Row
8 Goblet Squats
8 Power Snatch
8 Push Press DB’s
x2

Skill / Strength:
20 min Work
1 Clean Pull + 1 Clean + 1 Jerk

5min AMRAP
4 Power Snatch 115/75
8 T2B
Run 100m

REST 10

5min AMRAP
6 Power Snatch 95/65
12 Sit ups
Run 100m

April 12, 2017

Warm up:
10 Good Mornings
8 Press light DB’s
:40sec plank
x2

Strength:
Press
5@65%, 4@ 70%, 3@75%, 5@ 70%, 4@ 75%, As many as possible @80%
Rest 90sec- 120sec between sets

Endurance:
45sec Row for distance @90% maintain
Rest 3:30min
X4

April 11, 2017

Warm Up:
2 min Jump rope
10 Air Squats
8 Strict T2B
10 Push ups
x2

Strength:
3 Burpees AFAP Sled Push Down/ Back SPRINT
Rest 1 min
7 Weighted Dips @20X0
Rest 1 min
x4

WOD:
1 min Power Clean 135/95
Rest 1 min
1 min Box Jumps
Rest 1 min
1 min Sit ups
Rest 1 min
1 min DU’s
Rest 1 min
X2