Wed, Dec 9 2015
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 TGU
Tuesday, Dec 8 2015
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,... Read More
Monday, Dec 7 2015
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... Read More
Sat, Dec 05 2015
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... Read More
Friday, Dec 04 2015
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... Read More
Thurs, Dec 03 2015
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... Read More
Wed, Dec 02 2015
***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... Read More
Tuesday, Dec 1 2015
A. 10:00 OT2:00 – 3 Clean & Jerk (squat, increasing) B. On a running clock: 12 – 9 – 6 Clean & Jerk (Power or... Read More
Monday, Nov 30 2015
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... Read More
Saturday, Nov 28 2015
Happy 4th Year Anniversary BCCF…thanks to all athletes and coaches for a Fantastic 4 years and many more to come!!! 4th Anniversary WOD –... Read More