Posts

WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

WOD 10/13/15

8 Minutes of Hip/Rack (click on links for details) A- WU- 5 Minutes AMRAP @ 70% RPE of: 5 Double K.B. Clean (HBD)/5 Each D.B. Power Snatch (HBD)/5 K.B. DeadLift/5 Each 1 Arm D.B. Thruster B- Hang Clean- 15 Minutes To A Challenging Single C-…

WOD 8/5/15

8 Minuts of Hip/Back/Shoulder Mobility A- WU- 2 RNFT of: 90 Seconds Practice Triple Unders (Double Unders)/ 7 Each: Snatch Pull (45/35/15/PVC)/Hang Power Snatch (pos 1)/Snatch Balance B- 3 Position Snatch (2 @ each Pos/Pos 1,2,3 in that…

WOD 7/1/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 20 Each NFT- K.B. DeadLift (HBD)/BTN K.B. Good Morning/Front Squat (10 each Left racked/right racked)/USA K.B. Swing/1 Arm Thruster (10 each side)/Calorie Row B- Hang Power Clean- 12-15 Minutes…

WOD 6/19/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 3 RNFT of: 1 Minute Max Reps Double Unders/8 Diamond Push Up/5 Standing Broad Jump + 3 RNFT of: 1 Minute Double Under Practice/8 Diamond Push Up/5 Standing Broad Jump - 6 Minute Cap B-…

Olympic Weightlifting Classes

Athletes interested in training exclusively on the Sport of Weightlifting are invited to join the BSC Barbell Team.   In just a few weeks we will begin our second, 12 week weightlifting cycle. Classes will run from June 28th through September…

WOD 4/28/15

8 Minutes of Shoulder/Wrist/OH/Hip/Ankle Mobility A- WU- 200M Run @ 50-90%; 90 Seconds Rest + For Time: 400 Meter Run B- 1 Clean Pull + 1 Clean (above the knee) + 1 Front Squat + 2 Jerk- 15 Minutes To A Max For The Complex C- 21/15/9…

WOD 2/15/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 5 Inch Worm/10 Hollow Rock/5-10 Ring Row B- 8 Minutes WU- Squat Clean + Thruster to (135/95)/ Muscle Up + 10 Minutes Ascending Ladder of: 1 Muscle Up/1 Thruster (135/95)/2…

WOD 10/8/14

8 Minutes of Back/Leg/Hip Mobility A- WU- Tabata- Wall Ball (20-10'/14-9') B- Pause Squat- 12 Minutes To A Challenging Triple + 3@ 95 + 3@ 90% -17 Minute Cap C- For Time: 30 Power Clean (135/95)/400M Run/20 Hang Clean (135/95)/400M…

WOD 9/15/14

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A- WU- 3 Minute Max Calorie Row + 20 Wall Facing Prisoner Squat/10 Each PVC OH Lunge/10 Steps each PVC OH Duck Walk Forward/Backward   - 6 Minute Cap B- 2 BTK Snatch Pull + BTK Snatch-…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…