15
Oct
Sat, Oct 15 2016
| 2 Rounds |
| 3:00 EMOM – 10/8 Cal Row |
| 1:00 Transition |
| 3:00 EMOM – 25 Meter Sled Push (heavy) |
| 1:00 Transition |
| 3:00 EMOM – 1-2 Rope Climbs |
| 1:00 Transition |
| 3:00 EMOM 3-5 Tire Flips |
| 1:00 Transition |
Call Us: (833) TRY-BCCF |
(833) TRY-WEST
WOD
Refer A Friend
Invite A Friend To Check Us Out!
14
Oct
Friday, Oct 14 2016
| A. Hang Squat Clean technique/Build to heavy HSC |
| B. In 20:00: 1 Mile Run Buy-in, AMRAP in time remaining: |
| 15 HSC (95/65) |
| 13 HSC (135/95) |
| 11 HSC (185/125) |
| 9 HSC (225/155) |
| 7 HSC (275/180) |
| 5 HSC (Heavy as possible) |
| *50 Double Unders after each set |
13
Oct
Thurs, Oct 13 2016
| A. 4 Rounds of 16′ HSW to wall and 3-4 SHSPU |
| *scale shoulder taps/weight transfer & HSPU |
| B. 12:00 AMRAP |
| 5 SHSPU |
| 10 T2B |
| 20 Pistols (alternating) |
| C. 5 x 3 Armadillo (with partners) |
12
Oct
Wed, Oct 12 2016
| A. Snatch 5 rounds of High Hang PS + Hang PS + Power Snatch |
| B. For time: |
| 21 – 15 – 9 |
| Power Snatch (95/65) |
| Ring Dip |
| C. 3 Rounds NFT: |
| 30 Ab Mat Sit Ups |
| 1:00 Plank |
11
Oct
Tuesday, Oct 11 2016
| A. Deadlift Technique/Work up to WOD DL Weight |
| B. In 5:00: 50 WB, then Amrap of 4 DL (225/155) + 8 BFburpee |
| C. In 5:00: 40 WB, then Amrap of 4 DL + 8 BFburpee |
| D. In 5:00: 30 WB, then Amrap of 4 DL + 8 BFburpee |
| *3:00 Rest between segments, score one total amrap |
| E. 5:00 Cool down |
10
Oct
Monday, Oct 10 2016
| 30:00 AMRAP |
| 10 Slam Balls |
| 10 Push Ups |
| 10 Box Jumps (24/20) |
| 200 Meter Sprint |
8
Oct
Sat, Oct 8 2016
| 20:00 EMOM |
| Odd – One Round of 4 HSPU / 8 KB Swings (32/20) |
| *People can remove the MU as modification or scale back reps |
| Test a round before the start |
| Even – 15/10 Calorie Row |
7
Oct
Friday, Oct 7 2016
| A. 12:00 AMRAP |
| 40 Meter Farmer Carry |
| 20 Mountain Climbers (r+l=1) |
| 40 Meter OH Carry (base weight on this movement) |
| 20 Ab Mat or GHD |
| 3:00 Transition |
| B. 6 Rounds OT2:00 |
| Hill sprint, jog back down |
| *split classes into 2 groups |