WOD/Events

9
Apr

Tuesday, March 11, 2014

Snatch technique
 
Fitness:
High-hang power snatch; overhead squat, 7×1.2 (A)
21-15-9:

  • Shoulder to overhead, 95/65
  • Wallball shots 20/14 (to 10′ and 9′)
  • Burpees

 
Performance:
Snatch, 10×1 (80-85%)
21-15-9:

  • Shoulder to overhead, 115/80
  • Wallball shots 20/14 (to 11′ and 10′)
  • Burpees

9
Apr

Monday, March 10, 2014

Open athletes – remember to submit your score prior to 8pm EST today!
Dr. Gold from Full Motion Life and Sport will be treating athletes from 5-6pm on Monday.
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Fitness:
Back squat, 1×15;1×10,1×5
Fitness:
For time (coach – record total time)

  • Run 800m
  • 10 pull-ups and 10 ring dips
  • Rest 120 seconds
  • Run 600m (400m & 200m)
  • 10 pull-ups and 10 ring dips
  • Rest 90 seconds
  • Run 400m
  • 10 pull-ups and 10 ring dips
  • Rest 60 seconds
  • Run 200m
  • 10 pull-ups and 10 ring dips

Performance:
Back squat, 1×20, 1×15,1×10
For time (coach – record total time)

  • Run 800m
  • 5 muscle ups
  • Rest 120 seconds
  • Run 600m (400m & 200m)
  • 5 muscle ups
  • Rest 90 seconds
  • Run 400m
  • 5 muscle ups
  • Rest 60 seconds
  • Run 200m
  • 5 muscle ups

9
Apr

Sunday, March 9, 2014

Yoga with Sima at 10am! Don’t forget about Daylight savings and set your clock forward an hour! Free for members, friends welcome for $10 cash.
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Fitness:
Split jerk technique, work up to a perfect single
3 rounds, AMRAP 4:

  • 4 power cleans, 135/95
  • 8 burpees

*Rest one minute
Performance:
Split jerk, find heavy single
3 rounds, AMRAP 4:

  • 4 power cleans, 155/110
  • 8 burpees

*Rest one minute
 

20
Mar

First WOD post

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Link here

Title Number 1

13
Mar

Wednesday, March 12, 2014

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story!
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Fitness:
Deadlift, 5×5 (A)
Tabata intervals:

  • Kettlebell swings, 24/16
  • Pushups
  • Goblet squats, 24/16
  • Sit-ups

 
Performance:
Deadlift, 10×3 (80-85%)
Tabata intervals:

  • Kettlebell swings, 32/16
  • HSPU
  • Goblet squats, 32/16
  • Toes to bar

Ephesians 4:1-2 As a prisoner for the Lord, then, I urge you to live a life worthy of the calling you have received. 2 Be completely humble and gentle; be patient, bearing with one another in love.

13
Mar

Thursday, March 13, 2014

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story!
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Kipping pull-up and muscle up technique (or 30 muscle ups for time)
Fitness:
AMRAP 20:
10 thrusters, 95/65
20 burpees
30 double unders
Performance:
AMRAP 20:
10 thrusters, 115/80
20 burpees
30 double unders