BootCamp
1 Mile Time Trial
Tabata:
Push ups
KBS
Level 1
Skill work:
Double unders
Snatch
50-40-30-20-10
Double Unders
Sit ups

I promise you that eating Paleo won’t turn you into this:

So start eating your meats, fruits, veggies and fats. OK

We had a great time at the Run For Hope! Thanks to everyone who came out.

You can check out all

Sign up for the 500 Miles For HOPE…or else I’ll send Jerry to come see you!
BootCamp
10 Minute Team:
Tire Drag/Pull
__________
AMRAP 1

To see far is one thing, going there is another. -Constantin Brancusi
Go far with us as we Run For Hope

Bootcamp
For time:
12 TGU R
21 KBS
Run 400M
12 TGU L
21 KBS
Run 400M
12 OHS R
21 KBS
Run 400M
12 OHS L
21 KBS
Run 400M
_______________
Level 1
3 RFT:
Run

Bootcamp
AMRAP 6 Minutes
4 Shoot Throughs
12 Squats
4 DB Rows (10/20#)
12 KBS (18/35#)
4 Push Presses (10/20#)
12 Lunge & Twist
4 OHS
12 Goodmornings
_______________
Level 1
21-15-9
Hang

Check out your BFC trainers battle it out!
C&A Trainer WOD 10-21-10 from Chris Biles on Vimeo.
Bootcamp
Pose Running Practice
50M Sprint every

Bootcamp
Dead Run Flop
21 Deadlifts
Run 200M
3 Burpees
18 Deadlifts
Run 200M
6 Burpees
15 Deadlifts
Run 200M
9 Burpees
12 Deadlifts
Run 200M
12 Burpees
9 Deadlifts
Run 200M
15 Burpees
6 Deadlifts
Run 200M
18

Bootcamp
Tabata row- M 1000M/ W 850M
Tabata KBS- M 1 pood/ W 1/2 pood
_______________
Level 1
AMPRAP 10
5 Clean & Jerks
10 Pistols
Example is