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20
Mar

First WOD post

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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