BFC » Workouts

Tuesday 9-7-10

BFC — Mon, 06 Sep 2010 23:10:10 +0000

For time:
30 Body rows
40 Push ups
50 KBS
60 Sit ups
70 Burpees

It is not enough to fight. It is the spirit which we bring to the fight that decides the issue. It is morale that wins the victory. -General George Marshall

Monday 9-6-10

BFC — Sun, 05 Sep 2010 19:40:39 +0000

Sandbag carry 400m (M 50#/ W 25#)

Odd object lift of the day:

Boulders 5 Cleans/ 5 Presses x5

Sandbag carry 400m (M 50#/ W 25#)

If all the cars in the United States were placed end to end, it would probably be Labor Day Weekend. -Doug Larson

Thursday 9-2-10

BFC — Wed, 01 Sep 2010 21:37:34 +0000

BURPEES!!

For time:

100 Wallballs (20 or 18#/ 12#)
100 KB Swings (1.5 pood/ 1 pood)
100 Burpees
200 SDHP
4 Person Team (reps will be adjusted for 2 or 3 person teams).
Only one person working at a time.

This was our final WOD at the Texas Throwdown. By far the most difficult. ENJOY!

Maybe afterwards we can all go get a smoothie!

Tuesday 8-31-10

BFC — Tue, 31 Aug 2010 00:15:31 +0000

15 Box squats (M 30/35/45# W 15/20/25#)
25 Sit ups

Rest 3-4 minutes between efforts.

Today we’ll take time for a MOBILITY WOD. Check out KStar’s video blog and find out which tight muscles are hindering your performance.

Monday 8-30-10

BFC — Sun, 29 Aug 2010 23:03:21 +0000

For time:

10 KBS
Run 3 laps
20 KBS
Run 2 laps
30 KBS
Run 1 lap

Time heals all wounds, unless you pick at them. -Shaun Alexander

Thursday 8-26-10

BFC — Wed, 25 Aug 2010 19:53:37 +0000

In groups of 3:

50-40-30-20-10

Virtual shoveling
Push ups
Rest

Homo sapiens, the only creature endowed with reason, is also the only creature to pin its existence on things unreasonable. -Henri Bergson

Tuesday 8-24-10

BFC — Tue, 24 Aug 2010 00:30:03 +0000

60s on/ 60s off

Burpees
KBS
Box jumps (or step ups)
One arm snatch (alternating)

Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine

Monday 8-23-10

BFC — Sun, 22 Aug 2010 19:23:14 +0000

Deadlift 5-5-3-3-1-1

Guys-

135-155-185-205-225-?

Girls-

75-85-95-105-135-?

55-65-75-85-95-?

We don’t receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us. -Marcel Proust

Thursday 8-19-10

BFC — Thu, 19 Aug 2010 01:13:03 +0000

25 Burpees

Then immediately into-

5 RFT:

100 Rope jumps

Overhead walk, 50 yards

25 Sit ups

There is no substitute to learning to live in our bodies. All the tests and all the machines in the world will fail if we do not first become good animals. -George Sheehan

This Saturday- Free Workout/ Coffee Hangout!!

BFC — Wed, 18 Aug 2010 15:57:04 +0000