Monday, November 24, 2014

11/25/14

1. WOD

How fast can you complete 4 rounds?
5 power clean (205/135)
200 M run

*15:00 cap*

Finisher:
50 box jumps (20)

*5:00 cap*

Post times to comments:


Reminder! We will be closed Wednesday-Friday! Enjoy your time with friends and family!

Sunday, November 23, 2014

11/24/14

Happy Birthday, BK!

1. WOD

How many rounds/reps can you complete in 15:00?
10 push press (115/80)
10 pull-ups
10 KB swings (24/16)

Post score to comments:

This week at BBCF:
Tuesday
WOD: power clean, 200 M run, box jumps

Wednesday *Closed*
At home WOD

Thursday *Closed*
At home WOD

Friday *Closed*
At home WOD

Thursday, November 20, 2014

11/21/14

1. Wide grip bench press: find your 1-3RM
*10:00 cap*

2. WOD

On the minute for 12:00...
Odd: DB military press X8-12
Even: horizontal pull-ups Xmax reps

Post load to comments:

Lu Xiaojun squatting

Wednesday, November 19, 2014

11/20/14

1. Clean + jerk complex:
Clean pull + power clean + jerk: 6X1+1+1
*Do 1 set every 1:00*

2. WOD

Every minute on the minute for 10:00...
3 power clean (185/125)
3 front squat (185/125)
3 push jerk (185/125)

Post load and score to comments:

Front rack problems

Tuesday, November 18, 2014

11/19/14

1. WOD

How many rounds/reps can you complete in 10:00?
15 deadlifts (225/155)
5 handstand pushups
200 M run

Post score to comments:

Anabolic window

Monday, November 17, 2014

11/18/14

1. Snatch complex:
Snatch pull + power snatch + snatch: 6X1+1+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 4 rounds?
400 M run
4 power snatch (135/95)
40 double-unders

*15:00 cap*

Post load and time to comments:

Sunday, November 16, 2014

11/17/14

1. Back squat: find your 1RM
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 8:00?
10 KB swings (24/16)
5+5 goblet step ups (24/16)
10 toes-to-bar

Post load and score to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: 400M run, power snatch, double-unders

Wednesday
WOD: deadlift, HSPU, 200M run

Thursday
Strength: clean+jerk complex
WOD: power clean, front squat, push jerk

Friday
Strength: bench press
WOD: shoulder press, horizontal pullups