at BBCF you will never be bored with your workouts.
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Workout of the Day (WOD) & Other News
Skills: OHS (3x3x3x3x3) *work form before adding weight) WOD- 4 Rounds for time: 200m Run 8 C2B Pull-Ups 8 Goblet Squats (70/53) 1 Minute Plank (consecutive)
WOD- For time On the minute 5 burpees Remaining time do max Wall Balls (20/14lb) 10’ Until you reach 100 Wall Balls
Skills- Run Loop WOD- Partner CF Poker Row Calories, V-Ups, Heavy Jump Rope, Slam Balls Joker- 5 Burpees *Full House Rules apply. Both athletes do the # of reps drawn. Athletes can help each other finish reps to keep moving. Post combined total reps. *Note # of Burpees in notes but do not include them […]
Skills- 6 Minutes of Cindy 5 Pull-Ups 10 Push-Ups 15 Squats WOD- Bench Press 3x3x3x3x3x3 Back Squats 6x6x6x6x6x6
Skills- 1-arm KB/DB Snatch (6x6x6x6x6) WOD- 10 Minute AMRAP 10 Hang Cleans (115/75) 20 Sit-Ups 40 DU’s Rest 2 Minutes 10 Minute AMRAP 10 Turkish Sit-Ups (53/35) Sprint to fence & back
Skills- Strict Pull-Ups 5x5x5x5x5 Bent Over Rows 5x5x5x5x5 WOD- “JACK” 20 Minute AMRAP 10 Push Press (115/75) 10 KBS (53/35) 10 Box Jumps (24/20”) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, […]
Skills/Strength- Deadlift (3x3x3x3x3) WOD- 20 Minute AMRAP 10 KBS (70/53) 10 Wall Balls (20/14) 10 TTB Sprint 200m 1 Rope Climb
Skills/Strength- Turkish Sit-Ups WOD- For time: 5-4-3-2-1 500m Row 400m Run 30 Weighted Walking lunge steps (45/25) 20 Pull-Ups 10 Burpees then… “Annie” 50-40-30-20-10 Double-Unders Sit-Ups
Skills/Strength- Dumbbell Strict Press (5x5x3x3x3…) Increasing weight with sets. WOD- 4 Rounds for time: 50 Air Squats 20 Med Ball Side Toss (20/14) 10 Box Jumps (30/24”) 5 ManMakers (45/25)
Warm-Up- Burgner Warm Up Skills/Strength- Power/Squat Snatch technique (warm-up for workout) WOD- For time- Run 800m Then… 3 rounds of: Row 300m 25 Sit-Ups 10 Power Snatches (95/65) then… Run 800m