Sunday, January 6, 2013

1/7/13

























NEW bumper plates!!


NEW WOD SCHEDULE BEGINS TODAY!!

 WOD

 3 rounds of:

 How many rounds/reps can you complete in 3:00?
10 plate ground-to-overhead (20/15)
10 burpees

 Rest 1:00

 How many rounds/reps can you complete in 3:00?
10 calories on bike
10 KB swings (24/16)

 Rest 1:00

 Finisher:
2:00 of hollowrocks

 Post score to comments:

 Running WOD
3-5 800 M runs
*3:00 rest between runs*

 This week at BBCF:
Tuesday
WOD: 5 rounds of slams and hang snatch

 Wednesday
Strength: push press
WOD: Tabata pull-ups, sit-ups, and pistol squats

 Thursday
WOD: 15:00 AMRAP of clean, pushups, double-unders

 Friday
Strength: 1-arm deadlifts
WOD: box jumps and 1-arm DB snatch
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19 comments:

  1. KHarmonJanuary 7, 2013 at 7:23 AM

    WOD- 324 reps
    HR- 60 reps
    Run- 4x800 @ 2:25, 2:26, 2:30, 2:26

    ReplyDelete
    Replies
    1. Craig MJanuary 7, 2013 at 1:29 PM

      Very impressive to finish out running that fast, well done Kris!!

      Delete
    2. KHarmonJanuary 7, 2013 at 6:51 PM

      Thanks man but my sleeveless eagle shirt was primarily responsible... Less drag.

      Delete
  2. BKJanuary 7, 2013 at 8:11 AM

    WOD- 189
    HR- 30
    Run- 4x800 5:30ish average

    ReplyDelete
  3. KeikoJanuary 7, 2013 at 8:18 AM

    WOD-276 reps
    HR-33 reps
    Run-5x800

    ReplyDelete
  4. MaryJanuary 7, 2013 at 9:29 AM

    269 reps

    ReplyDelete
  5. Catherine BJanuary 7, 2013 at 11:19 AM

    WOD-141 reps
    HR-60 reps

    ReplyDelete
  6. Craig MJanuary 7, 2013 at 1:28 PM

    327RX
    HR-41

    ReplyDelete
  7. mikeJanuary 7, 2013 at 3:57 PM

    232 (65)
    4x800 - 29:40

    ReplyDelete
  8. ajantonicelloJanuary 7, 2013 at 4:35 PM

    220 28kg KB
    32

    ReplyDelete
  9. SpurlockJanuary 7, 2013 at 6:42 PM

    242 RX
    48 HR

    ReplyDelete
  10. RachJanuary 7, 2013 at 8:32 PM

    223 reps
    16 HR

    ReplyDelete
  11. dnlJanuary 7, 2013 at 8:43 PM

    224 RX
    37 HR

    ReplyDelete
  12. ChipperJanuary 7, 2013 at 9:00 PM

    245 reps rx
    45 HR

    ReplyDelete
  13. AnklebiterJanuary 7, 2013 at 9:43 PM

    WOD= 306 Rx
    HR= 60 reps
    Weightlifting fun!

    ReplyDelete
  14. NateJanuary 7, 2013 at 10:10 PM

    329 Rx
    58

    ReplyDelete
  15. AlyxJanuary 8, 2013 at 8:24 AM

    228 RX
    HR- 76
    Run- 5x800

    ReplyDelete
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