W.O.D.

2-22-14 Saturday WOD

WOD 10min AMRAP, 2 min rest then 3 min AMRAP starting over with 5 HSPU, record two AMRAP scores 5 HSPU 10 T2B 15 Box Jumps (24/20)

February 23, 2014 / W.O.D.

2-21-14 Friday WOD

Warm up jumping jacks frankenstein crab walk bear crawl Skill: Fun accessory work to get strong! DB work:  Bent over row, lunging single arm press, kneeling single arm press WOD… Continue reading

February 20, 2014 / W.O.D.

02-19-14 Wednesday WOD

Warm Up SS shoulder pass through OHS push ups V-sits Squats Strength Deload week: Press and DL WOD 7min AMRAP 10 power cleans and 10 OHS (115/75) After Party 200m… Continue reading

February 18, 2014 / W.O.D.

02-18-2014 Tuesday Workout

Today’s workout is in honor of a very special member. It’s a long one, like his lifespan. Happy 40th Birthday Jay! Warmup 1min Jump Rope 3 Wall Walk / 5… Continue reading

February 18, 2014 / W.O.D.

02-17-2014 Monday Workout

1000m Row For Time – either during the Warmup or as an After Party Warmup 30 Double Unders / 100 Singles 30 V-Situps 30 PVC Thrusters 30 Walking Lunges (R=1,L=2)… Continue reading

February 16, 2014 / W.O.D.

02-15-2014 Saturday Workout

Warmup Skill/Strength -WOD Prep & Movement Review Workout “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps (165/115) 18 Pull-ups 225 pound Deadlift, 5 reps (225/155) 18… Continue reading

February 15, 2014 / W.O.D.

02-14-2014 Friday Workout

BTCF Valentine’s Day tradition, meaning repeat of last year, check your previous scores! This ones for all you lovers out there… Warmup 25 Jumping Jacks 20 Situps 15 Squats 10… Continue reading

February 13, 2014 / W.O.D.

02-12-14 Wednesday WOD

Warm Up 30 squats, 20 arm circles, 10 shoulder pass through, 10 good mornings Group 400m run Strength Week 3 Deadlift and Bench WOD Partner Angie plus 2k row 100… Continue reading

February 11, 2014 / W.O.D.

02-11-14 Tuesday WOD

Warm Up Flip Card: squats, pushups, lunges and jumping jacks We will flip cards in the deck and the number on the card (ignoring the suits) is how many reps… Continue reading

February 10, 2014 / W.O.D.

02-08-14 Saturday WOD

February 9, 2014 / W.O.D.