Sunday, April 21, 2013

4/22/13

Happy Birthday Gretchen!

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

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

WOD

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

GYM WOD:
10-1
Strict pull-ups
Burpees
*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:
Tuesday
WOD: hang clean and burpees

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

Thursday
Strength: Bench and SDHP

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



Posted by at

35 comments:

  1. DeFApril 22, 2013 at 6:21 AM

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

    ReplyDelete
  2. ajantonicelloApril 22, 2013 at 6:34 AM

    DL: 355#

    ReplyDelete
  3. MetzgerApril 22, 2013 at 6:46 AM

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

    ReplyDelete
  4. dritzApril 22, 2013 at 6:58 AM

    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

    ReplyDelete
  5. Catherine BApril 22, 2013 at 7:39 AM

    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)

    ReplyDelete
  6. AnonymousApril 22, 2013 at 7:39 AM

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

    ReplyDelete
  7. Cooper PApril 22, 2013 at 7:50 AM

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

    WOD: 11:15(SU x2, HKR)

    ReplyDelete
  8. BKApril 22, 2013 at 8:31 AM

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

    ReplyDelete
    Replies
    1. AnonymousApril 22, 2013 at 9:12 AM

      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.

      Delete
    2. Clark KentApril 22, 2013 at 9:31 AM

      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.

      Delete
    3. Chip DouglasApril 22, 2013 at 10:28 AM

      I once saw BK scissor kick Angela Lansberry!

      Delete
  9. AnonymousApril 22, 2013 at 10:00 AM

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

    ReplyDelete
  10. Angela LansberryApril 22, 2013 at 10:30 AM

    4 steaks and a cup of sauteed mushrooms

    ReplyDelete
  11. AnonymousApril 22, 2013 at 12:53 PM

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  12. JackieApril 22, 2013 at 2:29 PM

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

    ReplyDelete
  13. dnlApril 22, 2013 at 4:40 PM

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

    ReplyDelete
  14. Craig MApril 22, 2013 at 5:05 PM

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

    ReplyDelete
  15. KHarmonApril 22, 2013 at 6:34 PM

    350
    85

    ReplyDelete
  16. KeikoApril 22, 2013 at 6:47 PM

    DL: 245
    Step ups: 65

    ReplyDelete
  17. aAntonicelloApril 22, 2013 at 11:37 PM

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

    ReplyDelete
  18. AliApril 23, 2013 at 8:18 AM

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

    ReplyDelete
  19. whitlowApril 23, 2013 at 12:19 PM

    DL 190#

    ReplyDelete
  20. AnklebiterApril 29, 2013 at 10:56 PM

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

    ReplyDelete
  21. MaryApril 30, 2013 at 8:00 AM

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

    ReplyDelete
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