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W.O.D.

1-29-14 Wednesday WOD

WARM UP Samson stretch 25 OHS Frankensteins 25 Push-ups 25 V-sit or GHD sit-ups Stretch or repeat warmup STRENGTH Front rack weighted lunges, 5×25 ft Increase weight each round WOD… Continue reading

January 28, 2014 / W.O.D.
01-25-2014 Saturday Workout

Surprise! Friday night posting, see you in the morning! Workout 800m Run or 1000m Row 150 Mountain Climbers (R+L=1) 100 Squats 100 Double Unders 50 Flutterkicks (R+L=1) 50 Bicycle Crunches… Continue reading

January 24, 2014 / W.O.D.
01-24-2103 Friday Workout

Warmup 1000m Row 50 Situps 40 Tuck Jumps 30 Squats 20 Ring Pushups – Row full 1000m before or after other exercises – Other exercises: any combo/order Skill Mobility &… Continue reading

January 23, 2014 / W.O.D.
01-22-14 Wednesday WOD

One week into The 45-day Whole Food and Performance Challenge! Warmup 400m jog 20 squats x 2 then stretching and working on pull ups….strict, jumping, dogbone, weighted…the possibilities are endless!… Continue reading

January 21, 2014 / W.O.D.
1-20-14 Monday WOD

Warm up 50 squats 40 situps 30 light weight wall balls 20 push ups 200M run Skill HSPU WOD 10 HSPU 20 Situps 30 Ballslams 20 Hang Cleans (135/95) 10… Continue reading

January 19, 2014 / W.O.D.
1-18-2014 Saturday WOD

WOD 60 situps 50 wall balls 40 KB Swings 20 HR Burpees 10 KB Snatches Chipper is interrupted every two minutes with 3 C2B Pullups

January 19, 2014 / W.O.D.
01-17-2014 Friday Workout

Warmup: 5min Jump Rope/Double Under Practice 15 Squats Hip Mobility 15 Squats 15 Pushups Upper Body Mobility 15 Pullups Strength: Snatch Grip Deadlift 5 x 3 – Medium weight, same… Continue reading

January 16, 2014 / W.O.D.
01-16-14 Thursday WOD

Today’s WOD is Grace – the second Performance component of the 45-day Whole Food and Performance Challenge. Warm UP 400m row, 300m row, 200m row 10 push ups 10 squats… Continue reading

January 15, 2014 / W.O.D.
01-15-14 Wednesday Workout + CHALLENGE KICK-OFF(s)

It’s CHALLENGE KICK-OFF WEEK at BTCF! Wednesday marks the start of two challenges… a) The 45 Day Whole Food & Performance Challenge: Informational packets are at the gym about the WF&P… Continue reading

January 14, 2014 / W.O.D.
01-14-2014 Tuesday Workout

Wednesday marks the start of BTCF’s 45 Day Whole Food and Performance Challenge. We’re measuring five metrics with the Challenge and everyone (who shows up!) gets to participate in two… Continue reading

January 13, 2014 / W.O.D.