Conditioning: On a Running clock: ‘Open Workout 16.3’ AMRAP 7: 10 Power Snatches (75/55#) 3 Bar Muscle-ups (Fx = 5 C2B pull-ups or 5 Jumping C2B Pull-ups) Rest 3:00, until 10:00 then… 3 Person Teams, one team member working at a time, for time: 150 Calorie Assault Bike Calories 90 Overhead Squats (135/95#) fx =...Read More
Strength: Deadlift – 5 sets of 3 reps Rest as needed Add 10+ lbs over last weeks 5 sets of 4 Conditioning: 3 RFT: 400m Run 15 KBS (32/24 KG) Fx = 24/16 KG 12 Front Rack Lunges, alternating (135/95#) Fx = 95/65# 9 Toes-to-Bar (Fx = Hanging Leg Raises) 6 Strict Pull-ups (Fx =...Read More
Congratulations to Nate and Jill Hamadyk on tying the knot this weekend! Nate and Jill are another great love story who met while slinging barbells side by side and pumping out pull-ups at BCF! We are so happy for this awesome couple! Strength: 4 Sets (12 minute clock) of: :90 Work :90 Rest DB Floor...Read More
Free class at 7:45pm tonight with Coach Tucker and Brock – invite a friend! =============================== Strength: Back Squat 4 sets of 2 @ 90%, then one set of max reps @ 83% Conditioning: “Worse Karen” For time: 150 Wall-Balls (20/14#)* (Fx = 100 wall-balls) *Every time you break up the reps, 200m Run (if...Read More
Overview of Week: Monday: Row/clean intervals Tuesday: Back Squat and “Worse Karen” Wednesday: Floor Press Thursday: Deadlift Friday: Open WOD 16.3 Saturday: Shoulder to Overhead Complex Sunday: Handstand Walk/AMRAP Intervals Conditioning: On a 40:00 running clock: From 0:00 to 9:00 750m Row 21 Power Cleans (135/95#) Fx = 95/65# Rx+ = 185/125# Max Reps...Read More
Conditioning: 4 RFT*, with a partner, one partner working at at time: 17 Box Facing Burpee Box Jumps (24/20″) 17 Ab-Mat Sit-ups 17 DB Thrusters (2 x 50/30#) Fx = 35/20# 17 HSPU (Fx = push-ups) 17 DB Snatches, alternating (50/30#) 17 TTB (Fx = hanging knee raises) 17 DB Squat Cleans (2 x 50/30#)...Read More
Strength: Deadlift 5 sets of 4 reps* Rest as needed *Add 10+ lbs over last weeks 5 sets of 5 Conditioning: On an 8:00 Clock 800m Run Buy-in, then in the remaining time AMRAP: 8 Kettle Bell Swings (24/16 kg) (Rx+ = 32/24 kg) 8 Pull-ups (Rx+ = C2B Pull-ups) 8 Shoulder-to-Overhead (115/75#)Read More
Strength: 5 Sets of: Low Hang Snatch + Snatch (drop barbell between reps) Rest as needed Conditioning: 15.3 AMRAP 14 Minutes: 7 Muscle-ups (Fx = Ring Dips x 14 or Ring Push-ups x 14) 50 Wall-Balls (20/14#) 100 Double-UndersRead More
Skill: Rope climb technique Wear tall socks! Conditioning: 6 RFT: 200m Run 3 Rope Climbs (15’) 6 Hang Power Clean (155/105#) Fx = 115/80 12 V-Ups Post-WOD Finisher EMOM 9 (3 sets) of: Min 1 – :40 Side Plank – Right Min 2 – :40 Side Plank – Left Min 3 – 30...Read More
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Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
