10
Jul
Sat, July 9 2016
| A. WB Soccer – one game crab, one game bear crawl |
| B. For time: |
| 400 meter run |
| 50 t2b |
| 400 run |
| 50 STOH (115/75) |
| 400 Run |
| C. 3 Rounds: 1:00 Plank + 20 Hollow Rocks |
Call Us: (833) TRY-BCCF |
(833) TRY-WEST
WOD
Refer A Friend
Invite A Friend To Check Us Out!
10
Jul
Friday, July 7 2016
| A. Reverse tabata: HSPU (strict as long as possible, then kip) |
| B. Reverse tabata: Muscle Ups (ring or bar) |
| C. 100 KB Swings for time: 10/7 Push ups OTM (9:00 CAP) |
| D. OTM – 6:00 sled Push (25 m, heavy, or relay if bigger class) |
10
Jul
Thurs, July 6 2016
| A. Front Squat 5 – 4 – 3 – 2 – 1 |
| B. “The Admiral” – 3 rounds for time (20:00 CAP): |
| 20 Burpee Pull-ups (10 for scale) |
| 20 Front Squats (M:155/135/115, W:105/95/75) |
| 20 Box Jumps |
10
Jul
Wed, July 6 2016
| A. Warm up – mini bands – Work up to Deadlift Weight |
| B. For time: |
| 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) |
| 10 – 20 – 30 – 40 GHD or Ab Mat |
| C. 500 meter Row – Transition |
| D. 5 Hill Sprints, jog back (Monument) |
10
Jul
Tues, July 5 2016
| A. 6 rounds (score each round): |
| 1:00 Meter Row for calories |
| 1:00 Wallballs |
| 1:00 REST |
| *score each round cal+WB reps (10 cal+15 WB= 25) |
| 2:00-3:00 Rest after |
| B. Groups of 3 – 6:00 AMRAP |
| 10 Meter bear crawl/sandbag drag relay |
10
Jul
Friday, July 1 2016
| ***All classes pick b/t Class and Endurance*** |
| A. Bench Press 5 – 3 – 1 |
| B. Bent Over Row 5 – 5 – 5 |
| C. For Time: |
| 20 – 15 – 10 – 5 |
| Bench Press (135/95) |
| Ring Dip |
| Ring Row |
| D. Foam Roll on own |
10
Jul
Thurs, June 30 2016
| A. OT2:00 for 6:00 – 3 Rep Bear Complex (building) |
| B. 3 Rounds for time: |
| 1 Full Bear Complex (7 Reps) |
| :30 REST |
| 20 Front Rack Lunge Steps (Each step = 1) |
| :30 REST |
| 20 Lateral Bar Jumps (Over & Back = 1) |
| C. Grip – 3:00 Farmer Hold/Carry (towels) |
10
Jul
Wed, June 29 2016
| Team WODS – 6:00 at each station – 2:00 REST between |
| 1. AB Circle of Fire – 10/7 Cal Sprint |
| (One work, all others easy until turn, go around circle) |
| 2. Slug/Worm Station – 10 Sync C&J & 10 Sync Burpee |
| 3. 100 Meter Sprint – Relay Style |
| 4. Pike On Rowers – :30 of work together, :30 Rest |