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W.O.D.

01-14-2014 Tuesday Workout

Wednesday marks the start of BTCF’s 45 Day Whole Food and Performance Challenge. We’re measuring five metrics with the Challenge and everyone (who shows up!) gets to participate in two… Continue reading

January 13, 2014 / W.O.D.
01-13-14 Monday WOD

WOD find 1RM Back Squat then 1RM Benchpress

January 12, 2014 / W.O.D.
01-11-14 Saturday WOD

1 to 10 deadlift and pull-ups

January 12, 2014 / W.O.D.
01-10-2014 Friday Workout

Warmup: 1min Jump Rope 10 Squats 10 Pushups 10 Toes to Bar 10 Air Thrusters 10 Superman to Hollow Hold 10min AMRAP, then Stretch Strength: Deload – Press Then, Press… Continue reading

January 9, 2014 / W.O.D.
01-09-14 Thursday WOD

Warm Up 300m Row, Pullups, Dips, OHS, stretch, 300m Row Strength Deadlift WOD 17min AMRAP 40 Mt climbers 30 FlutterKicks 20 Bicycle crunch 10 Ball slam

January 8, 2014 / W.O.D.
01-08-2014 Wednesday Workout

Warmup 400m Run Leg Swings (rig or wall support) 20 Squats Hip Mobility 20 Pushups Shoulder Mobility 20 Thrusters w/ PVC 10 Superman to Hollow Hold Strength Deload Week: Back… Continue reading

January 7, 2014 / W.O.D.
1/7/14 Tuesday WOD

This is Week 4 of the Wendler 5/3/1 program: Deload week. You will see WOD’s posted this week with moderate weights and references to percentages from your Strength Cycle worksheet…. Continue reading

January 6, 2014 / W.O.D.
WOD 1/6/14 Monday

WARM UP Samson stretch OHS Frankenstein Push-ups V-sit or GHD sit-ups STRENGTH Deload week: Bench Press WOD 20 KB snatch 20cal row 50 DU x 3RFT

January 5, 2014 / W.O.D.
WOD 1/4/14 Saturday

Strength Press or make up Saturday WOD 200m run 2 rope climbs 12 KB Swing 12 Goblet Squats 12 min AMRAP

January 5, 2014 / W.O.D.
12/31/13 Tuesday WOD – New Years Eve!

Warm up Row 500M 25 burpees 35 wall balls 45 squats Strength 25 minutes to complete any unfinished work from Week 2 WOD Fran 21-15-9 Thruster (95/65) Pull Ups

December 30, 2013 / W.O.D.