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W.O.D.

08/12/2015 Wednesday Workout

3 Part Strength WOD Today – time to work those shoulders and lats! Warmup Healthy Shoulders Strength WOD Bench Press empty bar x 12 45% x 6 55% x 6… Continue reading

August 11, 2015 / W.O.D.
081015 Monday WOD

Skill Clean technique and EMOM WOD 21-18-15-12-9-6-3 Deadlifts Push-ups V-sits

August 9, 2015 / W.O.D.
08/06/2015 Thursday Workout

Warmup 15 Jumping Jacks 15 Mountain Climbers Shoulder Rollouts SS R&L 15 OHS 5 Wall Walks 15 Squat Pull Downs 15 Pushups 15 Burpees Strength 3 x 20 Bench Press – Max… Continue reading

August 5, 2015 / W.O.D.
Wednesday WOD 080515

Happy Birthday Mr T!! (That’s my dad!) Strength Back Squat 5 x 8 Working Up to 75% WOD 25 HSPU 50 T2B Run 800m 75 Push Press (75/55) 50 Lateral… Continue reading

August 4, 2015 / W.O.D.
08/04/2015 Tuesday workout

Warmup Strength 5 x 1 Clean Complex – high hang clean / from the hip – low hang clean / from above the knee – clean / from the floor… Continue reading

August 3, 2015 / W.O.D.
080315 Monday WOD

Warm Up on the board WOD for Sgt Scott Lunger: Lunger, 48, a Brentwood resident and 15-year veteran of the Hayward Police Department, was shot and killed after pulling over… Continue reading

August 2, 2015 / W.O.D.
080115 Saturday WOD

All of the exercises!

August 2, 2015 / W.O.D.
07-31-2015 Friday workout

BTCF 2nd Annual In-House Competition is Friday night! If you’re coming into the gym Friday morning, it’s an open gym! Work a weakness, catch up on a strength WOD, anything… Continue reading

July 31, 2015 / W.O.D.
07/30/2015 Thursday workout

Warmup Strength Back Squat Deload Workout 50 Double Unders 9 Push Jerks (135/95) 11 Hand Stand Push-ups 50 Double Unders 9 Squat Cleans (135/95) 11 HSPU 50 Double Unders (135/95)… Continue reading

July 29, 2015 / W.O.D.
07-29-15 Wednesday WOD

Strength Deload: Bench 10 reps every 2 min @ approx 50%, 5 rounds WOD 12 min AMRAP + finish the last round 12 OHS (135/95) 200m ROW After Party Bent… Continue reading

July 28, 2015 / W.O.D.