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BCF represents at the #BradfordBeach polar plunge! #cold #crossfit #badgercrossfit #crazy #constantlyvaried A photo posted by Badger CrossFit (@badgercrossfit) on Jan 1, 2015 at 12:05pm PSTS Strength: Press WOD: Fitness: Parallette Jump Overs, Situps, OH Lunges Performance: Double-unders, Knees-to-Elbow, OH Squats SECOND WOD: 1.

Strength: Fitness: Back Extensions, Deadlift Performance: 1) Power Snatch w/ pause above knee, Clean RDL WOD: Fitness: Row, Pull-Ups, Power Cleans (95/65), Shoulder to Overhead, Double-Unders Performance: Row,Chest-to-Bar Pull-Ups, Power Cleans (135/95), Shoulder to Overhead (135/95), Double-Unders Member News: - This is for the BCF parents this time.

Strength: Fitness: Clean Pull/Clean, Kipping swing, DB Row Performance: Clean Pull/Clean, Kipping swing, static chin holds WOD: All: Thrusters, Pullups, Box Jumps, Burpees This Week's Extra Aerobic Conditioning *You are not to perform this extra aerobic work unless you have talked with Adam/Tyler.

Strength: Fitness: Good morning, Front Squat, Kipping skill work Performance: OHS, Snatch Balance, Front Squat, Kipping skill work WOD: Fitness: Run, DB Snatch, Double-under Performance: Double-unders, DB Snatch.

Strength: Fitness and Performance: Back Squats WOD: Fitness and Performance: “Helen” Run, Kettlebell Swings, Pullups Extra Aerobic Conditioning: Row 45 minutes *Top of every 5th minute, 3 wall walks, 20 Double-unders, 20 Back Extensions Extra Performance Work: A) 3x3 Pause Clean Pull (pause 1” off floor, below knee, top of knee then clean pull) B) 3x3 BtN Strict Press Post by Badger CrossFit.

Strength Fitness: Hang Power Snatch, OH Squat, Pullup Skill Work Performance: Power Snatch, Pullup Skill Work WOD: Fitness: Burpee, Back Squat, Situps Performance: Bar-facing Burpee, Back Squat, Toes to Bar This week's extra Aerobic Development work: Monday: Airdyne 35 minutes @ 8 RPE (80% effort) *At the top of every 5th minute, row 1:45/500m split for 60 sec.