A. 7:00 EMOM – 1 P.Clean+1 HSC+1 FS+ 1 Jerk B. 6 Rounds for max Reps :30 HPC (M:155/135/115/95, W:105/95/75/65) :30 REST :30 Front Squat :30 REST :30 Bar Jumps (o&b=1) :30 RESTRead More

A. Bench Press 5 – 5 – 5 – 5 – 5 B. 3 Rounds for time: 25 Box Overs (24/20″) 25 Slam Balls (30/20#) 1:00 RESTRead More

A. 14:00 AMRAP 4 DHSPU 8/8 Pistols 10 C2B Pull-ups B. Fun team WOD -TBDRead More

A. Strength: Work up to Heavy 3 Rep Deadlift B. 7 Rounds: 2:00 Work/1:00 REST 5 Deadlift (Heavy) 10 Box Jump (30/24) 10 Ring Row *max HR Push-ups *score total Push-ups across 7 roundsRead More

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