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W.O.D.

01-27-2014 Tuesday Workout

Warmup Strength Deload Week Press Skill Toes to Bar / Knees to Elbow Workout 15min of Death by Toes to Bar – Variation on Death by – each minute, the… Continue reading

January 26, 2015 / W.O.D.
01-26-2014 Monday WOD

Strength Wendler Deload week, Deadlift WOD Partner WOD 5RFT 200m ROW 10 Thrusters (115/75)

January 25, 2015 / W.O.D.
01-24-2014 Saturday

Strength BackSquat and Deadlift, Wendler week 3 WOD 3 Wall Walks 9 Vsit 15 KB Swing (53/35) 12 min AMRAP

January 25, 2015 / W.O.D.
01-23-2015 Friday Workout

Warmup Skill/WOD Prep Hero WOD: Luke 400m Run 15 Clean and Jerks (155/105) 400m Run 30 Toes to Bar 400m Run 45 Wall Balls (20/14) 400m Run 45 KB Swings (53/35) 400m Run… Continue reading

January 22, 2015 / W.O.D.
01-22-2015 Thursday Workout

Warmup 12 SS R&L 12 OHS 12 Deadhang Pullups 12 Dips 12 Situps 12 Back Ext x 2 Rds Skill Rope Climbs Sled Pulls WOD #1 12min EMOM Odd: 2… Continue reading

January 21, 2015 / W.O.D.
01-21-15 Wednesday WOD

HUMP DAY!!! Strength Wendler Week 3 BENCH WOD 21-15-9 Deadlift (165/110) Ring Pushups Box Jumps V-Situps After Party 5 min total inverted….HSPU, handstand, Shoulder touch, HS Walk, wall walk, etc.

January 20, 2015 / W.O.D.
01-20-2015 Tuesday Workout

Not gonna lie… pretty excited for this workout – it’s PARTNER WOD TIME!!! With a barbell complex, yay! Warmup Skill Barbell Complex – 1 Squat Clean Thruster – 1 Back… Continue reading

January 19, 2015 / W.O.D.
01-16-2015 Friday workout

Warmup 12 SS R&L 12 OHS 12 Pushups 12 Dips 12 Situps 12 Back Ext x 2 Rds Skill/Strength Ball Slam EMOM Workout 400m Run 55-35-15 KB Swing Plank Push-up… Continue reading

January 15, 2015 / W.O.D.
01-14-15 Wednesday WOD

Special request from Jim and Melissa for their WODiversary – So happy to celebrate a great couple on their anniversary with BTCF! Partner WOD – Jim & Melissa WODiversary 50-40-30-20-10… Continue reading

January 13, 2015 / W.O.D.
01-12-15 Monday WOD

Warm up 10 min mobility Burgener Warm up Snatch technique WOD 1 complex EMOM, 15 minutes high hang snatch hang snatch full snatch After Party 50 wall ball situps for… Continue reading

January 11, 2015 / W.O.D.