Strength Box Squats 7 sets of 3 with :01 pause at boxSet 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65% Set 6-7@ 70% Conditioning “Childs Play” 3 Rounds for Time15 Deadlift (205/145)20 DB F Squats (50s/35s)80 Double UndersRead more

Strength 5 Rounds on the :90sClean DL + Clean Pull + Clean Hi Pull + 2 Power CleansSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% Conditioning Point Break” AMRAP 1520 DB Hang Clean and Jerks (50/35)15/12 Cal Assault Bike20 DB Step Ups (24/20)15/12 Cal Assault BikeRead more

OPEN WOD 20.1 If you signed up for the BCCF Open, please use a score sheet and turn it in at the end of your class. If you are out of town or cannot complete the WOD during regular class hours, please complete and submit your score to your coach no later than Monday at 6pm. GOOD LUCK!Read more

Conditioning For Time:40 KB Swings40 AbMat Sit-ups4 Rope Climbs30 KB Swings30 AbMat Sit-ups3 Rope Climbs20 KB Swings20 AbMat Sit-ups2 Rope Climbs10 KB Swings10 AbMat Sit-ups1 Rope ClimbsRead more

Conditioning Wednesday PrimerOn the Minute x 20 (4 Rounds):Minute 1: 5 Pausing OH Squats (50% of 1RM Snatch)Minute 2: 15/12 Calorie RowMinute 3: 5 T2B+ 10 Single Arm DB C&J (50/35)Minute 4: Handstand Walk PracticeMinute 5: 12/9 Calorie Ski Erg or BikeRead more