Thursday 12-31-09

150 Burpees for time.
It’s the last workout of 2009 so make it count!
I can’t wait to get back with all of you guys and gals next week! BFC Bootcamp is going to be so much FUN in 2010! Here’s a sneak peak of what’s coming on Monday the 4th:

Many are stubborn in pursuit of the [...]

Monday 8-17-09

3 rft:
530 m run
21 kettlebell swings
12 jumping pull-ups

Saturday 8-15-09

50 Broad Jump Burpees
Perform a normal push up burpee. When you reach the standing position, instead of jumping straight up, jump forward as far as you can. Repeat 50 times.
Post time to comments.
On another note- Jeremy if you read this, send me an email- xcridingdc@yahoo.com. I lost your address for the info I needed to [...]

Tabata Thursday!

20 sec on/ 10 sec off for 8 rounds of each:
Push ups
Box jumps
Renegade rows
Sit ups

Get clean press

AMRAP 20 min:
5 weighted get ups
5 hang power cleans
5 push press

Monday 8-10-09

Partner workout
Alternating 45 sec rounds of:
Railing push ups
Jump rope- single or double unders
x5
Rest 2 min
Knee ups 20s on/20s off for 3 min
Rest 2 min
Ball toss

Saturday 8-8-09

4 rounds for time:
Run 400m
15 push ups
(if you’re not on a track or don’t have the distance measured, run at a moderate pace for 2 1/2 minutes then do push ups)
Post times in comments.

Drop and give me 21-15-9!

21-15-9
Deadlift
Burpees
Times posted in comments.

Jump, pull, run…

5 rft:
30 jumping pull-ups
30 one arm snatches
100 m run
Awesome job guys and gals!

You can do anything for 2 minutes, right?

2 Minute Rounds of AMRAP-
Wallball
Wood chops
Deadlift
Jump rope
x4