OPEN WOD 20.1 If you signed up for the BCCF Open, please use a score sheet and turn it in at the end of your class. If you are out of town or cannot complete the WOD during regular class hours, please complete and submit your score to your coach no later than Monday at...Read More

Conditioning For Time:40 KB Swings40 AbMat Sit-ups4 Rope Climbs30 KB Swings30 AbMat Sit-ups3 Rope Climbs20 KB Swings20 AbMat Sit-ups2 Rope Climbs10 KB Swings10 AbMat Sit-ups1 Rope ClimbsRead More

Conditioning Wednesday PrimerOn the Minute x 20 (4 Rounds):Minute 1: 5 Pausing OH Squats (50% of 1RM Snatch)Minute 2: 15/12 Calorie RowMinute 3: 5 T2B+ 10 Single Arm DB C&J (50/35)Minute 4: Handstand Walk PracticeMinute 5: 12/9 Calorie Ski Erg or BikeRead More

Strength Deadlift 5 Sets of 1Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Conditioning “Breakfast Club”5 Rounds of AMRAP 1:30: 25 Double Unders6 Deadlifts (225/155)25 Double UndersMax Strict Handstand Push-ups in Time Remaining Rest 30 Seconds Between RoundsRead More

Strength Back Squat:5 Repetitions @ 70%4 Repetitions @ 75%3 Repetitions @ 80%1 Repetition @ 84%1 Repetition @ 87%1 Repetition @ 90% Conditioning “Rug Mouse”20 Minute Assault Bike On the 0:00, 4:00, 8:00, 12:00 and 16:00:8 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)Read More

Strength Capacity Builder:EMOM 108 Bar Facing Burpees Conditioning “BFF” AMRAP 20100 Double Unders50 Wall Balls (20/14)40 Cal Row 30 Alt DB Snatch (50/35)20 T2B Read More

Strength 6x on the 2:00Power Clean+ Hang Power Clean+ S Clean+ Hang S Clean+ Jerk Conditioning AMRAP 1612/10 Cal Row20 SA KB OHS (24/16)20 Alt Jumping Lunges (L+R=1)12 KB Swings (24/16)Read More

Strength On the 3 Minutes x 3 Rounds:7-5-3Back SquatPush JerkThrusterBarbell: 50% of 1RM Clean and Jerk Conditioning “Miracle Grow”5 Rounds:200 Meter Run15/12 Calorie Assault Bike12 Strict Handstand Push-upsRead More

Strength On the 1:30 x 6 Sets:1 Clean Pull1 Power Clean1 Low Hang Power Clean Sets 1-3: 60-63-66% of 1RM CleanSets 4-6: Build to a Heavy Complex Conditioning “Ecod”3 x AMRAP 4: 15 Burpee Box Jump Overs (24″/20″)21 Power Cleans27/21 Calorie RowRest 4 Minutes Between Round 1: 135/95Round 2: 115/85Round 3: 95/65Read More

Strength On the 1:30 x 5 Sets:2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch Conditioning “Snake Bite”21-15-9:Squat Snatch (95/65)Chest to Bar Pull-Ups After Completion, Until the 12 Minute Mark: Build to Heavy Single Snatch (Record Score Below)Read More