July 28, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Thursday 7-29-10
1 Tire pull & replace (Guys- 90#/ Gals- 45#)
__________
Then 4 rounds:
25 Push ups
25 Sit ups
50 Rope jumps
__________
Finish with 1 more tire pull (& replace).
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away [...]
July 26, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Tuesday 7-27-10
Handstand holds/practice
__________
Kettlebell Tabata Mashup!
Swings
Rest 1 min
One Arm Thruster
Rest 1 min
Lunge
__________
Tire flip/jump
If you haven’t checked out the New BFC Shirts, do it now. We’re going to order them on Wed. Check them out here.
I thought to myself, “Join the army. It’s free.” So I figured while I’m here I’ll lose a few pounds. -John Candy
July 25, 2010
Make A Comment
by BFC
Filed under Workouts
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Monday 7-26-10
30 s on/30 s off
Ball slam
Sit ups
Jumping pull ups
Bungee runs
Wallball
AMRAP each station for 5 total rounds (1 min break btwn circuits)
Fascinating Fact- Women blink nearly twice as much as men.
I wonder why?
If you haven’t already checked out the new BFC shirts, do it now! We’re ordering them on Wednesday! Click here.
Thursday 7-22-10
Squat- Quickly build to a heavy 3 reps.
__________
4 minute Tabata row (goal is 1000 Meters)
I don’t exactly know what I mean by that, but I mean it. -J.D. Salinger
July 19, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Tuesday 7-20-10
30 Clean & Jerks for time.
Change is inevitable, except from a vending machine.
Monday 7-19-10
3 RFT:
Run 1 Lap
21 KBS
21 Jumping pull ups
Everyone hits a brick wall now and then; the trick is not to do it with your head.
July 14, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Thursday 7-15-10
Jump, Jump!
Working with a partner:
Rope jump intervals
50/50 “running jumps” x3
50/50 “hopping jumps” x3
__________
5 Rounds:
10 Medball cleans
20 Medball push presses
10 Medball Sit up/tosses
20 Medball passes
July 12, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Tuesday 7-13-10
“Dead Run Flop” – Again!
21 Deadlifts (M-95#/W-65# or 45#)
Run 400M
3 Squat thrusts
___
15 Deadlifts
Run 400M
6 Squat thrusts
___
9 Deadlifts
Run 400M
9 Squat thrusts
___
6 Deadlifts
Run 400M
15 Squat thrusts
___
3 Deadlifts
Run 400M
21 Squat thrusts
Rest 1-2 min between efforts.
COFFEE!
15 Things Worth Knowing About Coffee, by The Oatmeal
July 11, 2010
Make A Comment
by BFC
Filed under Workouts
Tagged:
Monday 7-12-10
Tabata Intervals (2 rnd at each station x5)
SDHP (44#/26#)
Push ups
Squats
Push press (20#/10#)
Sit ups
I’d hate to be this guy!
July 7, 2010
2 Comments
by BFC
Filed under Workouts
Tagged:
Thursday 7-8-10
Deadlift 5-5-3-3-1-1
The short answer is no. The long answer is NOOOOOOO! -Strong Bad from HomestarRunner.com