Wednesday, October 1, 2014

Everyday Warrior- Battle Series!


BCF is excited to promote the Everyday Warrior- Battle Series. https://www.everyday-warrior.org






Here's how it works: Each week there is a WOD (when you register, you can choose if you would like to do scaled or Rx) to compete in. If you didn't do the open this last year- everyone that participated really enjoyed it. Not only did athletes push themselves harder then they thought possible, but PR's were of abundance. We all enjoy the support of our box- this type of workout brings out the support and camaraderie x 10! Please take a look at the website, check out the WOD's and sign up! We'd love to get the whole Box doing this. This benefits us as athletes by pushing our normal limits and is a wonderful cause. The Everyday Warrior mission is to financially support, inspire and empower individuals fighting cancer!


Register for The Battle Series

Details from the website:

The Battle Series is an annual 4 week online competition hosted each November.  Registration cost is $45.00 and includes a t-shirt as shown below.  Participants will complete 1 workout a week over 4 weeks, much like the CrossFit Open! There will be various divisions to include RX, Scaled and Masters to ensure everyone can go to battle! Scaled and Masters divisions will do the same workouts, Masters is 40+. Additional guidelines will be posted later this week however the following movements will NOT be programmed for any division: Muscle Ups (bar or ring), Ring Dips, Handstand Walks, Rope Climbs.

The first 25 gyms who get 25 members to sign up for The Battle Series will receive special recognition as being official Everyday Warrior Support Affiliates!

Registration includes an official Battle Series shirt designed and provided by The Uncommon Breed and the ability to enter your scores in our online leaderboard to track your performance against everyone in your division!




Prizes for the top men in each division will be provided by The Uncommon Breed and for the top women in each division by Girls Rx’d!

Workouts?! See below. FYI- There are more details on the website.

Week 1:

7 Minute AMRAP
Rep Ladder Doubles

RX:
2 Cleans 135/95
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Scaled & Masters:
2 Cleans 95/65
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.


Week 2

12 Minute AMRAP

RX Men:
10 Deadlift 185 lb.
15 Wall Ball 20lb. to a 10 foot target
30 Double Unders

RX Women:
10 Deadlift 135 lb.
15 Wall Ball 14lb. to a 9 foot target
30 Double Unders

Scaled & Masters:
10 Deadlift 135/95
15 Wall Ball 14/10 lb. to a 9 foot target
30 Double Unders or 90 Single Jump Rope

Week 3

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat


Week 4

15 Minute AMRAP

RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar


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