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Tues Aug 27, 2013 27 Aug 2013 | 04:00 pm
BCBD Event 3 Part 1: Work to 1RM Snatch - No more than 3 misses at each weight. Part 2: AMRAP in 4 min; 5 Toes to bar 5 Box Jumps (24") BCBD Competitors: Beasts/Brutes girls do 18" box jumps...
Mon Aug. 26, 2013 26 Aug 2013 | 04:00 pm
Front Squat work to 2RM then 5 reps OTM x5 @ 75% Bridge City Beat Down WOD# 1 trial run 10 Min AMRAP 15 KB swings (24/16kg) run 150m *div 2 competitors: alternate rounds with your partner o...
Sun. Aug 25, 2013 25 Aug 2013 | 04:00 pm
Jerk - work to 1RM from a rack 3 rounds 100' Burpee Broad Jump 15 DB Thruster (45/30#) 15 Toe To bar Partner wod option 3 rounds 100' Burpee Broad Jump together 30 DB Thrusters (45/30#) (30 tota...
Sun. Aug 25, 2013 25 Aug 2013 | 04:00 pm
Jerk - work to 1RM from a rack 3 rounds 100' Burpee Broad Jump 15 DB Thruster (45/30#) 15 Toe To bar Partner wod option 3 rounds 100' Burpee Broad Jump together 30 DB Thrusters (45/30#) (30 tota...
Sat. Aug 24, 2013 24 Aug 2013 | 04:00 pm
1 Mile Run 7 Rope climbs 20 Tire Flips 7 Rope climbs 1 Mile Run
Fri Aug 23, 2013 23 Aug 2013 | 04:00 pm
Double/Triple WOD Day. Non-competitors come to workout in any class as per normal. 6am, 8am, 9:30am, and 6:30pm Classes: Power clean + hang clean on the minute for 10 min @85% * Brutes and non compe...
Thurs Aug 22, 2013 22 Aug 2013 | 04:00 pm
AMRAP in 10 min: Run 400m 30 Wall Balls (20/14#) 30 Box Jumps (20") rest 4 mins AMRAP in 7 min: Run 200m 20 Wall Balls 20 Box Jumps rest 4 mins AMRAP in 5 min: 150m run 10 Wall Balls 10 Bo....
Wed Aug. 21, 2013 21 Aug 2013 | 04:00 pm
Deadlift x1 every 30 sec x8 @90% Tabata Push ups rest 2 mins Tabata KB swings (24/16kg) rest 2 mins Tabata Squats rest 2 mins 4 Min Max rep DU's Two scores: total Tabata reps, and total DU'...
Tue Aug 20, 2013 20 Aug 2013 | 04:00 pm
Overhead Squat work to 3RM from a rack Then 3 reps on the minute x5 @ 75% best 3 - taken from the ground 12-9-6 Thruster (135/95) Box Jump (30") Competitors, Div 1 & 2: Max effort sprints,...
Mon Aug 19, 2013 19 Aug 2013 | 04:00 pm
Squat Clean: 2 reps every min for 10 min @75-90% - work up in weight as technique allows 3 rounds In 90 secs: 8 Handstand Push ups (div2 - 12 hand release push ups) 12 Front Rack lunges (1x 75/...
