29 JUN 13 Epic Partner WOD

Epic Partner WOD

200 m run
100 push-ups
 400 m run
 100 situps
 800 m run
 100 Jumping squats
 1k Row
100 Wall Balls
 800m Row
100 Overhead Walking Lunge Steps 35/25
600m Row
100 Burpees

Compare to:  2 FEB 13

28 JUN 13 Cindy or Mary

Push Press 1 RM max


Cindy
20 min AMRAP
5/10/15

Or Mary

5 HSPUs
10 pistols
15 pull-ups

Compare to Oct 12

27 JUN 13 1RM Snatch grip DL and rowing

15 min Snatch Grip DL 1 RM

Accessory Work
4-4-4-4-4 GHRs
5-5-5-5-5 OHS
Calf Raises on plyo with weights

Cover max distance
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute

26 JUN 13 Nasty triplet and Bench Press

8x3 Bench Press @ 60% each 45 Seconds   Accessory Work Shoulder press with butt on the floor 8-6-4-2 Bicep Curls 5-5-5-5-5 50 Banded Tricep Press down   3 RFT 15 Box Jumps 24/20 12 115/75 Push Press 2 RopeClimbs    Compare to:  29 Dec 12

25 JUN 13 Del

Hero Wod

"Del"




U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

25 Burpees   Run 400 meters with a 20/14 pound medicine ball   25 Weighted pull-ups with a 20/14 pound dumbbell   Run 400 meters with a 20 pound medicine ball   25 Handstand push-ups   Run 400 meters with a 20 pound medicine ball   25 Chest-to-bar pull-ups   Run 400 meters with a 20 pound medicine ball   25 Burpees

24 JUN 13 Looooong Sled Drag and a few doubles and a couple of Burpees

1 mile sled drag 45/25

then

100 Doubles
100 Burpees
100 Doubles

22 JUN 13 Deadlifts and a short METCON

22   DL 15x1 60% with bands ea 45 Sec Accessory Work Deficit Deadlifts 2-2-2-2-2-2-2 @ 45% 50 Good mornings with Band 15-10-5 SDHP 21 Thrusters 95/65 12 wall walks 15 thrusters 95/65 9 wall walks 9 thrusters 95/65 6 wall walks

21 JUN 13 Upper Body blast and a little metcon

400m Sprint
1000m Row
400m Sprint

20 JUN 13 Grace

"A long time ago in a galaxy far, far away....an Epic battle between two beloved coaches raged on at BCCF.  Big Ed and Navy Mike attacked Grace.  

The fight was short but intense and in the end Navy Mike won it by a mere few seconds..

Every second counts.

Great Job all

Grace

30 Clean and Jerks for time

135/95

19 JUN 13 Diane

15 min 1 RM OHS

Accessory Work
3-3-3-3-3 Front squat and
 Holds 3 sec at the bottom
8-8-8-8 weighted good
 mornings
15-10-5 Toes thru rings


Diane
21-15-9
Deadlifts
HSPU    (16 Jan 13)

18 JUN 13 Grips and Hips... Cleaning Annie

12x2 KB Push Press ea 45 sec

If comfortable clean both bells up and Push press them both at same time, if not then do 2 1 hand , 2 other hand.

Accessory Work
12-9-6
Lateral Raises w/ pinch grip
Front raises
Standing High pulls
Pendalay Rows

Cleaning Annie
50-40-30-20-10
Doubles
AMSU
5 Hang power clean 135/95 before and after every round of Annie

looks like
5-50-5-40-5-30-5-20-5-10-5

17 JUN 13 Randy

Hero WOD

Randy

75 Power Snatches for time 75/55

15 JUN 13 Fight Gone Bad

"Fight Gone Bad!"  (BCCF Style)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (ladies 8 or 9 foot....)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)  (BCCF 24 for men/20 ladies)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

14 JUN 13 The US Army's Birthday and a whole bunch of leg work

BSQT w band 10x2 @ 55% ea min

Accessory Work

Box Squat holds
3-3-3-3-3  Wide stance, low bar, pause on box stand

16-10-8 Box step up with bar on back (split reps each leg)

5-5-5-5-5 pistols

4 RFT
Row 250m
10 squats
Rest 1 minute

13 JUN 13 Max Effort Shoulder press (3RM) and an evil triplet

15 min 3 RM shoulder press

Accessory Work
Archer Pushups
8-6-4-2
Ring rows (should be hard)
8-6-4-2
Diamond pushups 15-9-6
Bicep Curls

For Time
21-15-9
Max Distance  Row (strokes)
Dips
Air Squats Butt to ball
(Score is Distance + time)

12 JUN 13 Wall Ball-Run-Wall Ball (aka the K-Fin)

1 mile run
50 Wall Balls 20/14
800m run
35 Wall Balls
400m run
20 Wall Balls

10 OCT 12

The morning classes did not have the option to do the 1 mile run in front of the WOD the rest of the day 1130 and on had the option.  

12 JUN Basics

11 JUN 13 Deadlifts and 4 RFT

 15 min DL 1RM

Accessory work:
3-3-3-3-3-3
Sumo Deadlifts off of plates  55% of DL 1RM shrug hi at the top
15-10-5 Glute Ham Raises

4 RFT
25m walking lunge
25 abmat situps
25m Walking Lunges
5 HSPU

Core Work

10 Jun 13 Dynamic Effort Shoulder Press and another burner

10x2 shoulder Press @ 55% ea 50 sec

Accessory Work:

increasing load
12-9-6 KB Pullovers on Bench
    Or Box
12-9-6 Bicep Curls

5-5-5-5-5 Strict Ring Dips
3-3-3-3-3  Strict pullups

10-9-8-7-6-5-4-3-2-1
Burpees
Pushups
Situps

Core Work

8 Jun 13 Saturday morning Clean and Jerk and a little sled dragging to start the weekend

20 Min 1 RM Clean and Jerk

5 RFT

200m sled drag 90/45

15 Wall Balls

1 Rope Climb

Compare to 

22 Dec 12

7 Jun 13 RKC KB 300 Meltdown

RKC “300” Meltdown KB (53/35) 25 V-ups 50 Snatches (25/25) 25 Pushups 50 Russian swings 50 No push up burpee 50 C & P/PP/PJ  50 Mountain climbers (4 count = 1 rep)

6 Jun 13 Banded Deadlifts lots of Posterior Accessory Work

Warmup: 3x 30 sec hop Scotch  30 Sec Battle Ropes standing T Spine Movements   Snatch DL with bands 15x1 each 45 @ 50% + (Small)  green 2 band for guys 1 for ladies   For time Load a sled with 8x 25# plates drag 100 feet, remove a plate, l/drag back to start Repeat until down to 1 plate   Use 15s for ladies Run in heats!!!   Accessory Work  25-15-10 Band Pulls from  between legs  Big green/little green Calf raises with bar on back On plyo box   Core Work