at BBCF you will never be bored with your workouts.
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Workout of the Day (WOD) & Other News
Skills: Rope Climb WOD -Partner WOD for time: (Chipper with one doing work at a time) 100 Wall Balls (20/14) Run 400m (together) 75 KBS (53/35) Run 400m (together) 50 Ring Rows Run 400m (together) 50 Heavy Ropes
Skills/Drills- Cleans (3x3x3x3x3x3) WOD- 18 Minute AMRAP (in any order) 250m Row 10 SDHP w/ KB (53/35) 10 Halo Twists (45/25) 10 Ring Dips Post WOD-
Skills: 3 x 30 Second Hanging L-Sit Strict Pull-Ups: 10x10x10 WOD: 100 Double-Unders (or 200 singles) then… 10-1 Hand Release Push-Ups V-Ups DL (185/135) then… 100 Double-Unders
Skills/Drills/Strength: Bench Press (5x5x5x3x3x3) WOD: 3 Rounds for time: (135/95) use same bar for all movements. 5 Hang Cleans 10 Push Press 20 Floor Wipers Run 400m
Warm Up- Skills/Drills- OHS (3x3x3x3x3) Warm up to this rep scheme WOD- AMRAP 12 Minutes 3 Back Squat (185/135) 20 Double Unders/60 singles 6 Back Squats (185/135) 20 Double Unders 9 Back Squats 20 Double Unders 12 Back Squats Etc.
Monday- Warm up- Skills/Drills- 5-4-3-2-1 Outdoor Version WOD- “Helen” 3 Rounds for time: Run 400m 21 KBS (53/35 American Style) 12 Pull-Ups POD: We’ve moved! Bare Bones CrossFit is now located at 1204 Deer Street #F & G!
WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 [...]
Skills: Thrusters warm-up with barbell then (5x5x5x5) WOD- For Time: 800m Run 80 DU’s 16 Pull-Ups 400m Run 40 DU’s 8 Pull-Ups 200m Run 20 DU 4 Pull-Ups
Metcon- For time: 500m Row, 15 Ball Slams, 250m Row, 15 Ball Slams WOD: OHS (5x5x3x3x3x1x1x1…)