A. 5 Rounds: 1:00 Kettlebell Swings (24/16kg) 1:00 Box Over (24/20″) 1:00 200 Meter Run (or 3 laps) 1:00 REST B. 5:00 TGURead More

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1, Max Attempt B. 10:00 increasing Ladder 3 P. Press (M:115/95/75, W:75/65/55) 3 T2B 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc C. Shoulder MobilizationRead More

A. Pull-up Technique B 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score total rounds C....Read More

A. Ladder Drills/Agility – Coaches Choice B. 12:00 AMRAP 10 Slam Balls (30/20) 10 Push Ups 10 Box Jumps C. Team WOD – Coaches Choice (Tires/Worms/etc)Read More

A. Snatch Technique/PU & MU Technique B. 16:00 CAP: 20 Power Snatch (135/95) 40 C2B Pull-ups 20 Power Snatch (135/95) Max Muscle Up in any time remaining *OTM complete 20 Double Unders (sub 10 Tuck jumps) **score time when snatch completed & # of MU C. NFT – 50 Hollow Rocks & 50 Superman (break...Read More

6 Rounds (not for score) :30 Front Rack Stationary Lunge Steps :30 REST :30 Push Press :30 REST :30 Bent Over Row :30 REST :30 Ab Mat Sit-ups :30 REST *Athletes Choice on Weight, use one for all movementsRead More

***Endurance and Class WOD*** 5 Rounds: 2:00 Complete 250 Meter Row & Max Wall Walks 2:00 Complete 200 Meter Run (3 laps) & Max Ring Row 1:00 REST *Score total Wall Walk & Ring RowRead More

A. 10:00 OT2:00 – 3 Clean & Jerk (squat, increasing) B. On a running clock: 12 – 9 – 6 Clean & Jerk (Power or squat, 155/105) 4 – 3 – 2 Rope Climb C. At the 12:00 mark: 4 Rounds 10 Front Squats 25 Meter Sled Push D. Row Cool DownRead More

For time 30 Kettlebell Swings (24/16) 30 Goblet Squats 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Deadlift (185/125) 30 Burpee (jump to 6″ above reach) 30 Deadlift (185/125) 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Goblet Squats 30 Kettlebell Swings (24/16)Read More

Happy 4th Year Anniversary BCCF…thanks to all athletes and coaches for a Fantastic 4 years and many more to come!!!   4th Anniversary WOD – 11/28/2011 Partner WOD 4 Rounds (each athlete): 11 T2B 28 Wall Balls (20/14) then: 2011 Meter Row (each, alt every 250 meters) *on first part while one does T2B, other...Read More