29 Sep 12 Saturday Partner WOD

3 Rounds for Time

20 Box jumps 30/24
20 OHS 115/85
20 20 Ring Dips
200 Double unders

 

20 Sep 12 20 min AMRAP

6 Shoulder Press @ 70% 1rm
500m row

19 Sep 12 running

5 km run

18 Sep 12 Filthy Fifty

50 Box Jumps 24/20
50 Jumping Pullups
50 KB swings 16/12kg
50 walking lunges
50 K2Es
50 Push Press
50 Good Mornings w/ PVC
50 Wall balls 20/14
50 Burpees
50 Doubles

17 Sep 12 for quality

9-7-5

Back Squat 70% 1 rm
Muscle ups

15 Sep 12 another brutal AMRAP

15 min AMRAP

7 full squat snatch 60% 1 RM
40 double
13 Box jumps 24/20

14 Sep 12 AMRAP

20 min AMRAP

8 T2B
16 Pushups
12 Wall Balls

13 Sep 12 5 km Row

15 min 1 RM snatch

Brian kills it

5 km Row

12 SEP 12 squat cleans and more

3 Rounds for time

10 Squat cleans at 70% 1rm
15 Burpees
20 ab mat situps

11 Sep 12 DLs and Muscle ups

4 RFT
8 DLs @ 70% 1 RM
4 Muscle ups

10 Sep 12 Forrest

Hero WOD

3 RFT

20 L Pullups
30 T2B
40 Burpees
800 m run

8 Sep 12 swings pistols & runnin

20 min AMRAP

24 KB swings
16 pistols
400m run

7 Sep 12 Front Squatting Annie

50-40-30-20-10

Doubles
Front Squats
10 Front Squats at 70% Of 1 rep max

6 Sep 12 the weird triplet

21-15-9

Push press at 70% 1 rm

Each round includes
15 burpees
20 situps

Nice one Jordan

5 Sep 12 Run Row Run

1 mile run
1000m row
1 mile run

4 Sep 12 JT

10 min for 1RM front Squat

Then JT

21-15-9
HSPU
Ring Dips
Pushups

3 SEP 12 1 rm Max push press and Nicole

Nicole

Max rep Pullups
400m run

2012 BCCF Draft

K Fin deep in thought

1 Sep 12 Gymnastic 1 rep maxes

500m row time trial

1rm weighted Pullup
1rm weighted dip

Max reps in 1 min pushup
Max reps in 1 min abmat situps

Compare to 14 May