Strength: Back Squat 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
WOD: “Christine” 3 rounds of Row 500m, 12 Bodyweight Deadlifts, 21 box jumps 24/20. Must start from standing position off rower.
Scaled: 1/2 BW DL, 16″, women: 1/2 BW, 12″.
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In order to properly segment each discipline of information, we have created several groups to avoid constant barrages of info. So here they are… You must request to join the groups though.
BCF FACEBOOK PAGES:
Badger CrossFit page:
BCF Athletes (all members should join this) group:
BCF Paleo Challenge (Lurong and others) group:
BCF Competition Team group:
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**On Facebook but don’t have access to the BCF Athletes Group? Let coach know!!!
**BCF Fall Throwdown is ON! Details here!
**Interested in competing in CrossFit at local events, CF Games, etc? Join our BCF Competition Team page on Facebook.
**CrossFit Endurance started this week! If you are interested but couldn’t make it, please sign up before going. Also, if you showed up but didn’t register, please do.
**Please take a moment to fill out your BCF Athlete Profile. Here’s the form