Wednesday, September 16 2015
A. 10:00 EMOM – 2 Back Squats (80%-90%) B. 10:00 AMRAP 300 Meter Row 20 WallBall (20/14) 10 T2B C. 3 x 20 Russian Twist... Read More
Tuesday, September 15, 2015
A. Weighted Push-up 5 – 5 – 5 – 5 – 5 B. For time: 30 – 20 – 10 DB Snatch (Alt arms, HAP)... Read More
Monday, September 14 2015
OT5:00 for 25:00 (5 rounds) 400 Meter Run 12 Deadlift (M:155/135/115, W:105/95/75) 9 Hang Power Clean 6 Front Squat *rest in any time remaining
Saturday, September 12 2015
A. Strength: Back Squat 3 – 3 – 3 – 3 – 3 *following last set, take 70% and complete 1:00 for max reps B.... Read More
Friday, September 11 2015
NEVER FORGET: 9-11 Tribute WOD 34:30 Cap (343=# of NYFD who gave their lives to save others) 2001 Meter Row or 1.25 Mile Run, then:... Read More
Thursday, September 10 2015
A. 3 Rounds NFT (+/- 15:00) 10 DB Bent Over Row (ea arm, H.A.P.) :30 REST 10 Weighted Box Step-up (24/16kg) :30 REST 1:00 Plank... Read More
Wednesday, September 9 2015
A. Strength: Close Grip Bench 10 – 10 – 10 B. 16:00 AMRAP 200 Meter Run 12 KB Swings (24/16) 10 Push Up 1 Rope... Read More
Tuesday, September 8 2015
A. Work up to heavy P. Snatch + OHS B. 5 Rounds: OT3:00 20/15 Calorie Row 3 Power Snatch (70-75% of 1RM) 6 OHS (10... Read More
Monday, September 7 2015
Enjoy your Labor Day….BCCF is closed today!!!
Saturday, September 5 2015
A. 7:00 EMOM – 1 Press + 1 Push Press + 1 P. Jerk (increasing) B. 4 Rounds: 8 STOH (155/105) 16 Deadlift 400 Meter... Read More