30 April 13 Christine

3 RFT

500m Row
12 BW Deadlifts
21 Box Jumps 24/20

29 APR 13 HSPU and Sleddin

21-15-9

HSPU

200 Sled Drag 1/2 BW between rounds

27 APR 13 Thruster Ladder

Thruster Ladder

Athletes will have 20 ses to take a barbell from the ground, perform one thruster at a specified weight. They will have 10 secs to transition to the next barbell. Their result is the highest successful thruster.

Rest 2 min

Run 1 mile

26 APR 13 Michael

Bench 5x3

Michael

3 Rounds

800m Run

50 Back Extensions

50 Sit-ups

25 APR 13 Shoulder Burner

21-15-9

Hang Cleans 95/65
Push Press

If you drop the bar during either exercise you must execute 3 burpee penalty and pick up bar

Athlete may rest between exercises and rounds

24 APR 13 Sparta 300

Compare to 19 Jan

24 APR WOD

15 min for 1 RM Turkish Get up with Bar.  Either hand is fine.

This movement requires a spotter so you don't get smacked in the face.

Turkish Get up with Bar

"300"
25x Pull-up +
50x Deadlift @ 135# /95+
50x Push-up +
50x Box Jump @ 24"/20 box +
50x Floor Wiper @ 135#/95 (one-count) +
50x KB Clean and Press @ 16/8kg (KB must touch floor between reps) +
25x Pull-up
300 reps total

Gym Jones blog about the 300 in case you were curious

23 APR 13 Climbing AMRAP

Personal Goal

15 AMRAP

2 rope climb

250m row

20 WB Situps 20/14

22 Apr 13 10 EMOM snatches and doubles

10 min EMOM

3 snatches 115/75
Rest if time doubles

Score is total doubles

Then rest 2 min

5 rounds of

1min on 1 min rest

For total distance

20 APR 13 Fun with rowers...

15 Min for 1 RM Deadlifts 100 m Row 25 jump over row mach. 200 m Row 20 jump 300 m Row 15 jump 400 m  Row 10 jump 500 m Row 5 jump

19 APR 13 the "BCCF Staci"

3-6-9-12-9-6-3 Wall Walks OHS 135/95 Toes to Bars

18 APR 13 Nasty Girls a classic

Nasty Girls 3 Rounds 50 Squats 7 Muscle Ups 10 H.P. Clean 135/95

17 APR 13 Day of PRs.....

15 Min for a Front Squat 1 RM Weighted Pullups Weighted Dips 2 min Pushups 2 min Situps Max height box jump

16 APR 13 Deck Squats??

15-12-9 KBS    (32 /53) KB Deck squats (16/8) 100m shuttle sprint (10/20/30)

15 Apr 13 Open WOD 12.3

18 min AMRAP
15 Box jumps
12 push press 115/75
9 T2B

13 APR 13 Partner WOD rain, rain, go away.....

Run 400m
30 Med ball situp pass
30 Backsquats 225/155
30 Doubles
30 Power Snatches
30 Pullups
Run 400m

Each partner must complete ALL REPS(can break down reps/rest any way)
share 1 bar
run within arms length of each other

12 APR 13 some stuff

4 Rounds for time...

2 Muscle Ups

4 HSPU

8Hang S. C. 165/105

11 Apr 13 EMOM

Yes the Warmup had bicep curls in it....

15 min EMOM
2 DL 225/155
7 Wall Balls 20/14