Tuesday, Dec 9 2014
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... Read More
Monday, Dec 8 2014
A. Bench Press 5 – 5 – 5 – 5 – 5 B. 3 Rounds for time: 25 Box Overs (24/20″) 25 Slam Balls (30/20#)... Read More
Sat, Dec 6 2014
A. 14:00 AMRAP 4 DHSPU 8/8 Pistols 10 C2B Pull-ups B. Fun team WOD -TBD
Friday, Dec 5 2014
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... Read More
Thursday, Dec 4 2014
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... Read More
Wed, Dec 3 2014
A. Strength: Jerk (push or split) 3 – 3 – 3 – 3 – 3 B. 10:00 Increasing Ladder 2 T2B 2 Push Press 4/4,... Read More
Tuesday, Dec 2 2014
On the 5:00 for 4 Rounds, complete: 300 Meter Row 30 WallBall (20/14) 50 Double Unders (3:1) *rest in any time remaining
Monday, Dec 1 2014
A. Work up to heavy Power Clean for the Day B1. For Time: 21 – 15 – 9 Power Clean (135/95) Burpee over Bar (lateral... Read More
Saturday, November 29 2014
A. Work up to heavy 3 Rep Squat for the day B. For Time – 25:00 CAP 10 – 9 – 8 – 7 –... Read More
Friday, November 28 2014
***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)... Read More