Mon, Dec 4 2017
Work up to a heavy thruster (from the floor) Mainsite 160325 Open WOD 16.5 21-18-15-12-9-6-3 Thrusters Burpees over bar
Sat, Dec 2 2017
Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls... Read More
Friday, Dec 1 2017
5 Rounds AMRAP3 3 Burpees 6 KBS (32,24kg) 9 Box Jumps *Rest 1:00 between rounds
Thurs, Nov 30 2017
Work up to a heavy HPC + PJ 100 Double Unders 15 H.P.Clean (135,95) 25 TTB 30 STOH 25 TTB 15 H.P.Clean 100 Double Unders
Wed, Nov 29 2017
5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift
Tues, Nov 28 2017
BCCF 6 year anniversary! Teams of 2 (waterfall) 6 rounds total (3 each) 500 m. Row 40 Air Squats 30 Sit Ups 20 Push Ups... Read More
Mon, Nov 27 2017
Work up to a heavy 3 rep OHS *From the floor Mainsite 160729 Nancy 5 rounds 400 m. Run 15 OHS (95,65)
Sat, Nov 25 2017
6:00 bar hang * every drop is 30 push-ups plus 50m plate push
Friday, Nov 24 2017
Small 3 Rounds 1k Row 50 Burpees 50 Box Jumps 800 m. Run
Thurs, Nov 23 2017
THANKSGIVING!