at BBCF you will never be bored with your workouts.
As a community, we’ve held numerous charity events helping local families in need.
Workout of the Day (WOD) & Other News
Monday- Warm up- Skills/Drills- 5-4-3-2-1 Outdoor Version WOD- “Helen” 3 Rounds for time: Run 400m 21 KBS (53/35 American Style) 12 Pull-Ups POD: We’ve moved! Bare Bones CrossFit is now located at 1204 Deer Street #F & G!
WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories [...]
Skills: Thrusters warm-up with barbell then (5x5x5x5) WOD- For Time: 800m Run 80 DU’s 16 Pull-Ups 400m Run 40 DU’s 8 Pull-Ups 200m Run 20 DU 4 Pull-Ups
Metcon- For time: 500m Row, 15 Ball Slams, 250m Row, 15 Ball Slams WOD: OHS (5x5x3x3x3x1x1x1…)
“Tabatas” Row for Calories Sit-Ups Wall Balls Heavy Ropes
Skills: Turkish Sit-Ups (10x10x10) “McGhee” Hero Workout 30 Minute AMRAP: 5 Deadlift 275/185 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was [...]
Open Workout 15.4 Visit www.games.crossfit.com for details.
Skills/Drills/Strength- Front Squats (5x5x5x5 at 50% 1rm) WOD- For Time Row 2000M 50 Heavy Jump Ropes 40 V-Ups 30 Hang Cleans (115/85) 20 Pull Ups
SKILLS: Strict Pull-Ups WOD- 5 Rounds for Time Run to Stop Sign and back 5 Man-Makers (35/20) 15 Ab Mat Sit-Ups
HAPPY ST. PATRICKS DAY! Skills/Drills- Bench Press (8x8x5x5x3x3) WOD- 3 rounds for time of: Rope climb, 5 ascents 25 ring dips 100 squats