3 Rounds for time 100 Meter Run (1 lap inside) 10 Power Snatch (115/75) 200 Meter Run (3 laps inside) 15 OHS 400 Meter Run (5 laps inside) 20 GHD Sit-ups (30 AB Mat)Read More

A. Strength: Jerk (push or split) 3 – 3 – 3 – 3 – 3 B. 10:00 Increasing Ladder 2 T2B 2 Push Press 4/4, 6/6, 8/8…. C. NFT – 3 Rounds 20 Hollow Rocks + 1:00 PlankRead More

On the 5:00 for 4 Rounds, complete: 300 Meter Row 30 WallBall (20/14) 50 Double Unders (3:1) *rest in any time remainingRead More

A. Work up to heavy Power Clean for the Day B1. For Time: 21 – 15 – 9 Power Clean (135/95) Burpee over Bar (lateral or BFB) REST 2:00, then: B2. 3 Rounds of: 15 Ring Dips (MU to RD) 20 Weigthed Lunge Steps (EA=1) REST 2:00, then: B3. 3:00 Max Burpee V-ups *score time...Read More

A. Work up to heavy 3 Rep Squat for the day B. For Time – 25:00 CAP 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 SQUAT of CHOICE 10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 –...Read More

***BCCF 3rd Anniversary WOD*** In groups of 3, Each person completes 3 Rounds of KB Swings Row for Max Meters 28 Kettlebell Swings (24/16 kg) Plank Hold *rotate after KB completed each roundRead More

Happy Thanksgiving!! We Give Thanks for Every one of you- Enjoy this special DayRead More

BOX CLOSES AT 1:00 Tabata (:20 work/:10 rest, 8 rotations at each move) WallBall (20/14) Box Jump (24/20) SlamBall (30/20) Shuttle Run (10 M out & back then 20 M out & back)Read More

A. Work up to heavy HPC B. 4 Rounds for time: 500 Meter Row 20 Burpees (6″ above reach) 10 Hang Power Clean (M-155/135/115/95, W-105/95/75/65) 2:00 RESTRead More

A. Strength: 3 – 3 – 3 Press then, 5 – 5 – 5 Push Press B. 9:00 AMRAP 9 Front Squat (75/55) 7 T2B C. 100 Crunches for timeRead More