Home / Articles posted by Admin (Page 184)

Posts by Admin

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.
12-30-13 Monday WOD

Warm up CF x 2 +good mornings Strength Week 3: Deadlift WOD 10 x 125m rowing sprints 100% effort Alternate with partner Compare times from 10/30/13 After Party Rope climbs… Continue reading

December 29, 2013 / W.O.D.
12/28/13 Saturday WOD

Deck of Cards

December 29, 2013 / W.O.D.
12/27/13 Friday WOD

Warm up 3 x 300m on rower at 60%, 70% and 80% effort 5 minutes of mobility and stretching – this doesn’t mean stand around….if you don’t know what to… Continue reading

December 26, 2013 / W.O.D.
12/24/13 Tuesday WOD

12 Days of Christmas! Bringing back a BTCF favorite – Check your weights and time from 9/21/13 to compare and give yourself a goal to beat! WOD will start promptly… Continue reading

December 23, 2013 / W.O.D.
12-18-13 Wednesday WOD

Warm Up – doesn’t have to be flashy to be effective, but you should be working hard and pushing your limits on OHS depth and really stretching with the shoulder… Continue reading

December 17, 2013 / W.O.D.
12-13-13 Friday WOD

Warm Up 400m RUN Deck of cards for 5 minutes: squats, bicycle crunch, jumping jacks, push ups Strength 5 x 5 Squat Cleans WOD 21-18-15-12-9-6-3 DB Snatch Burpees on the… Continue reading

December 13, 2013 / W.O.D.
11/16/13 Saturday WOD

Partner WOD 8 min AMRAP DB burpee over box with partner holding plank then 8 min AMRAP 8 One arm DB Push Press (35/25, R=1, L=1) 8 weighted situps partner… Continue reading

November 17, 2013 / W.O.D.
11/14/13 Thursday WOD

Warm Up 10 mt climbers 10 ball slams x 3 Strength DL and Bench WOD OC throwdown 10 hand release bar over burpee 15 DL (165/110) 20 wall balls 14… Continue reading

November 13, 2013 / W.O.D.
11-13-13 Wednesday WOD

OLY Clinic tonight at 6:30pm with Drew Dillon – working the Snatch There are 2 spots left, you must sign up online. 10 person max. ($20) Warm Up 50 each:… Continue reading

November 12, 2013 / W.O.D.