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W.O.D.

06/05/2015 Friday workout

Warmup Skill/Strength 5 x 3 Hang Clean + 1 Jerk Workout 1min Mountain Climbers 1min Rope Climbs 1min Hang Power Cleans (135/95) 1min Rest x 5 Rds

June 4, 2015 / W.O.D.
06/04/2015 Thursday Workout

Warmup Skill/Strength 15min to Find 1RM Push Jerk – from the blocks or rack Workout 7 Power Snatches (155/105) 14 Burpees Over Bar 21 Wall Balls x 4 RFT

June 3, 2015 / W.O.D.
06/03/2015 Wednesday workout

For the 2nd year in a row, BTCF is participating in Engage!Cleveland’s #cleYPweek – we look forward to our guests at 6am Wed morning! Warmup Skill/Strength Inch Worm Walk 50′… Continue reading

June 2, 2015 / W.O.D.
06/02/2015 Tuesday workout

Warmup Skill/Strength 7 Rds of Power Clean + Push Jerk Drop, reset then Squat Clean + Split Jerk – new set every 2 minutes – record heaviest weight Workout 15… Continue reading

June 1, 2015 / W.O.D.
060115 Monday WOD

WOD 10 HSPU 15 ring dips 20 pushups 25 pullups 100 singles 3 RFT

May 31, 2015 / W.O.D.
05-30-15 Saturday WOD

WOD 6 Power Snatch 125/85 6 CTB 10 min AMRAP

May 31, 2015 / W.O.D.
05-29-2015 Friday WOD

Strength BenchPress: 5 sets of 10 reps at 65-75% of WM WOD 10 Thrusters 135/95 10 Burpee over bar 50 DU then 8/8/40, 6/6/30, 4/4/20, 2/2/10

May 28, 2015 / W.O.D.
05-28-2015 Thursday workout

Warmup Healthy Human! Shoulder Mobility Strength Press: 5 sets of 10 reps at 65-75% of WM Workout 500m Row 30 Box Jumps 30 Wall Balls x 3 RFT

May 27, 2015 / W.O.D.
05/27/2015 Wednesday workout

Warmup Skill/Strength 5 x 10 Deadlifts at 65-75% of WM Workout 16min EMOM Min 1-4: 3 Squat Cleans Min 5-8: 3 Front Squats Min 9-12: 3 Push Presses Min 13-16:… Continue reading

May 26, 2015 / W.O.D.
05/26/15 Tuesday workout

Group Warmup Tabata Intervals Squats Push-ups V-Situps Handstand Holds Skill/Strength 5 x 10 Back Squats at ~75% of WM Workout 20 HSPU 40 Burpees 60 KB Swing 80 Situps 60… Continue reading

May 25, 2015 / W.O.D.