Sunday, April 21, 2013


Happy Birthday Gretchen!

Deadlift: find your 1RM
*12:00 cap*

Step ups 3X12
Wt'ed back ext  3X12
*12:00 cap*


How fast can you complete?
100-80-60-40-20 double-unders
25-20-15-10-5 toes to bar

Stretch: split holds x 8:00

Strict pull-ups
*Do 10 hollow rocks every time you let go of the bar before finishing the # of pull-ups*

NO 5PM or 6PM WOD today!!!

This week at BBCF:
WOD: hang clean and burpees

Strength: strict press & shoulder circuit
WOD: wall climbs and muscle-ups

Strength: Bench and SDHP

Strength: snatch and clean+jerk
WOD: 200 yd run and roll-ups


  1. DEAD: 182 KG
    STEP UPS: 40 KG
    WOD: 8:38 RX

  2. DL: 110KG
    STEP UPS: 25KG, 30KG, 30KG

  3. DL: 330# (new max. woot)
    STEP UPS: 45#, 65#, 65#
    BACK EXT: 35#

    WOD: Through third round in 12 min, single unders
    GYM: 16:23 w/ 2 red

  4. DL: 185#
    Step ups: 45#
    Back ext: 25#
    WOD: 3rd + 40reps (SUx2, finished on HKR) 13:30 to finish

    Gym WOD: 16:31(2 red)

  5. DL: 275#
    Step Ups: 45#, 50#, 55#
    Back Ext: Whatever 1 of those floor weights are
    WOD: 4 rds(SU)

  6. Deadlift: 185#
    Step ups: 20", 45#

    WOD: 11:15(SU x2, HKR)

  7. DL: 400# (ran out of time)
    Step ups: 45#, 45+gray x2
    Back ext.: 25#
    WOD: 15:12 (SU,HKR)

    1. Ha, BK "ran out of time" at a max of 400#. His next attempt was going to be deadlifting one of the UK vans sitting outside.

    2. Funny, after the workout I was outside trying to figure out how to attach a barbell to the back bumper of one of those vans. I'll be bringing my tools tomorrow morning.

    3. I once saw BK scissor kick Angela Lansberry!

  8. DL: 355#
    Step Ups: 45#
    WOD:11:03 Singles and Hanging knee raise

  9. 4 steaks and a cup of sauteed mushrooms

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  11. DL: 165#
    Step ups: 45#
    WOD: 1rd+80reps (DU)

  12. DL 200# (!!!)
    STEP UPS - 45#
    WOD - 3 RDS (Single Unders)

  13. DEAD: 440# (PR)
    STEP UPS: 40KG, 40KG, 20KG
    WOD: 10:42 RX

  14. DL: 265
    Step Ups: 65-70-75
    WOD: 100DU, 25 T2B, 80DU, 20 T2B, 31DU *did not finish in 12 minute cap*

  15. DL #155
    SU 45#
    WOD 2rds (1/2 SU, 1/2 DU) & 40reps DU

  16. DL: 185#
    SU: 45#/ BE: 25#
    WOD: 10:?? Rx

  17. DL: 265#
    SU: 45#
    WOD: 16:30 (su)

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