Happy Halloween!!!!

Strength:

Front Squats
3-3-3-3-3

Metcon:

Beginner to intermediate

1 mile run
10 pull ups
10 thrusters 42.5/27.5kg
10 knees to elbows

Intermediate to advanced

2 mile run
2x
10 strict pull ups
10 thrusters 42.5/27.5kg
10 strict pull ups

Saturday 29, October 2011

Metcon:

50 push UPS
50 sit UPS
50 Squats
3 mile run
50 pull UPS
50 kb swings

Friday 28, October 2011

Friday holiday weekend!!!!

Strength:

Bench press
5-5-5-3-2-5

Metcon:

4x 400m on 3 minutes
3x 400 on 2 minutes

100 burpees

Thursday 27, October 2011

So any of us who have done this workout here at BBCF, affectionately call it....

Dirty Rotten Pirate Hooker

also known in the CrossFit community as

"Fran"

21-15-9

Thrusters 42.5/27.5kg
Pull ups

Wednesday 26, October 2011

Strength:

Power cleans
3-3-3-3-3

Metcon:

5x
Hang cleans 70/50k
Chin ups
200m sprint

Tuesday 25, October 2011

Strength:

Strict press
5-5-5-3-2-5

3x max strict pull ups

Metcon:
4-6 x
400m run
10 clapping push uos
10 tuck jumps
10 kb swings 24/16kg

*20 min time limit

Monday 24, October 2011

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups
6 Deadlifts 102.5/67.5kg
12 Pull-ups
24 double understand / 72 singles (or at 7am it adds up to 62)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Friday 21, October 2011

Strength:

Snatch
3-3-3-3-3 technique
Or
1-1-1-1-1-1-1 heavy

Metcon:

Begineer to intermediate
35-20-10
Kettlebell swings 24/16k
Pull ups
Kettlebell upper cuts 24/16k

Intermediate to advanced

Add 50 :-)

50-35-20-10