W.O.D.

02-15-2014 Saturday Workout

Warmup Skill/Strength -WOD Prep & Movement Review Workout “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps (165/115) 18 Pull-ups 225 pound Deadlift, 5 reps (225/155) 18… Continue reading

February 15, 2014 / W.O.D.

02-14-2014 Friday Workout

BTCF Valentine’s Day tradition, meaning repeat of last year, check your previous scores! This ones for all you lovers out there… Warmup 25 Jumping Jacks 20 Situps 15 Squats 10… Continue reading

February 13, 2014 / W.O.D.

02-12-14 Wednesday WOD

Warm Up 30 squats, 20 arm circles, 10 shoulder pass through, 10 good mornings Group 400m run Strength Week 3 Deadlift and Bench WOD Partner Angie plus 2k row 100… Continue reading

February 11, 2014 / W.O.D.

02-11-14 Tuesday WOD

Warm Up Flip Card: squats, pushups, lunges and jumping jacks We will flip cards in the deck and the number on the card (ignoring the suits) is how many reps… Continue reading

February 10, 2014 / W.O.D.

02-08-14 Saturday WOD

February 9, 2014 / W.O.D.

02-06-2014 Thursday Workout

Warmup 15 Jumping Jacks 15 Pushups 15 Overhead Squats x 3 Rds + Stretch WOD1 500m Row x 3 Rds 1:1 Work:Rest / Rest While Partner Rows – Record all… Continue reading

February 6, 2014 / W.O.D.

2-3-14 Monday WOD

February Fundamentals Course starts today! Welcome to Birdtown! Warm up 250m row 10 Good mornings 10 OHS 10 Pushups 10 Pull ups x 2 Strength Week2: Deadlift and Press WOD… Continue reading

February 2, 2014 / W.O.D.

2-1-14 Saturday WOD

February 2, 2014 / W.O.D.

01-31-2014 Friday Workout

Don’t forget about Friday’s Potluck Dinner following out *new* 6:30pm class time! Bring a dish to share, paleo or not! Warmup Jumping Jacks Walking Lunges Situps Back Extensions Wall Walks… Continue reading

January 30, 2014 / W.O.D.

1-30-14 Thursday WOD

WarmUp OHS x 20 Situp x 30 Run 400M DU x 50 Run 400M Situp x 30 Pullup x 20 Strength Week 1 Press and Back Squat WOD 2010 Sectionals… Continue reading

January 29, 2014 / W.O.D.