2022-06-18 WoD

WARM
std warmup

MAIN

A. 3 rounds
{
10 tuck-ups
20 v-ups
30s hollow hold
}

B. 20 min amrap (was a partner wod, but I did it on my own)
{
B1.
{
7 man makers 2x35#
8 HSPU (7, 6, 4, 4, 3)
9 Box Jump 24"
}
B2. OHDBHold 1x35# for equiv time that B1 took
}
5 rounds even

2020-06-17 Covid workout #69

WARM
light stretching, several of each of moves below

MAIN

A. 8 rounds for time (was going to be 10, had to cut it a bit short)
{
1 MU
2 strict HSPU
3 Front Squat 135#
4 man makers 2x25#
5 hanging knee raise
20 DU
}
time: 23:00

2019-11-11 WOD

WARM
std warmup
deadlift warmup

MAIN

A. "The Devil of Ramadi" (for time, partner workout, divide work as needed but both partners always working - we ddi 50-50 split).
{
4 rounds for time of
{
8 Man-makers 2x35# (Rx was 50#) - Partner holds plank
10 Deadlift 185# (Rx was 315#) - Partner holds wallsit
12 Single Arm DB Thruster - Partner does scissor kicks
}

cashout: 500 DU, divide as needed, other partner rows
did 65, 50 50, 50, 35 each, and total 2k row
}
Time: 25:07

I added:

B. MU Practice
1,2 strict MU

2019-05-21 WOD

WARM
250m row
std warmup

MAIN

A. 3 rounds, not for time
{
30s HSHold
1 legless rope climb 12'
30 DU
}

B. 10 min AMRAP
{
15 cal airdyne
12 T2B
6 burpee bar MU
}
3 rounds minus 4 reps

C. 30 man-makers (for someone's b-day)
2x20#
}

2018-08-11 10yr Anniversary Comp

BCF turned 10, and held a fun members-only comp to mark the occasion.

10 teams of 6 people, with athletes graded into A, B, and C categories (I was 'B'). Teams were *somewhat* equally distributed, but some ended up with AABBCC, some with ABBBCC, etc. Ours was ABBBBC. Also some WODs had A/B/C weights or movements that were arguably not scaled quite right, but hey, all this is me making excuses for why my team came in dead last :-). Either way, my personal performance was more or less middle of pack, and I was pleased with it.

WOD 1: 2 scores, 100 points each:

1.A. 2 mile run on treadmill, trading off every 30 seconds.

I was fastest runner on my team, so they had me do every other run for the whole 2 miles. I covered about 1.1 miles I think. we screwed up a couple transitions, and our time was 11:20.

1.B. two lanes, each doing the below, for time:
{
100 pullups
80 OH DB Lunge 35#
60 DB Squat 2x35#
40 DB Pushpress 2x35#
20 man makers 2xx35#
}

when we got done the run, I jumped in and did 7 man-makers, as the team was almost finished.

WOD 2: This one was worth *5* scores, and we didn't fair well at it, so arguably this is what put us firmly in 10th and there was no climbing out of the hole at that point.

Athletes pair off in teams of 2, and each complete 5 rounds of DT as a pair.

DT:
{
12 Deadlifts 135#
9 hang power cleans 135#
6 S2OH (push jerk) 135#
}

our first and third pair both came in 10th. Myself and a team member that went second came in 6th.

Fourth score was total time for DT. As a team we came in 10th

Fifth score was time for the team to complete 200 box overs while carrying 2x 50# DB. I think I did 28 of these If I counted right. We came in 10th on this one too.

WOD3: This was a sprint. Working in pairs, you had to stay synced. each pair completed 2 rounds, rotating through pairs (i.e. my pair went 3rd and 6th). Score was for total time.
Both rounds took... not much time. 90s each maybe?
{
20 cal AirDyne
20 synchronized Wallball 20#
10 synchronized burpees
}

We came in 9th on this one.

WOD4: This one was a lot of fun. A big chipper that required a lot of communication and thinking - balancing skill sets between team members, and adjusting on the fly as people were fatigued, etc.

Two lanes, each of which has to go through all the work below. Two scores - one time for first lane finished (we came in 9th), and one time for both lanes finished (we came in 5th - our best finish).
{
15 pullups + 15 HRpushups (I banged out all of these for my lane)
10m HSWalk (one of our team members did this)
45 thusters 75# (3 of us did 15 each)
15 HSPU (I did 5 of these)
10m HSWalk (one of our team members did this)

45 D-Ball clean 100# ( did 8, tagged out, then did 10 to close it out)

15 rope climbs 12' (did 5 or 6?)

10m HSWalk (one of our team members did this)

45 thusters 75# (1 did 12 and tagged out)
}

Overall a fun way to spend saturday.

2013-11-27 WOD

Whew! Tough one today. Didn't quite finish w/in the 45 min time cap, but got into the last round

MAIN

"On the 1st day of Thanksgiving..."

Like the Xmas song, 1st round is 1st movement. 2nd round is 2 of 2nd movement plus 1 of 1st movement. 3rd round is 3 of 3rd movement, 2 of 2nd movement, 1 of 1st movement. etc

1 200m run
2 C2B Pullups
3 DB Thrusters (2x45#. R was 53)
4 Burpee boxjumps (24")
5 HSPU (did these for first 3 rounds, then scaled to doing off the box)
6 pullups
7 KBS 53#
8 DB Snatch (4/side, 45#. Rx was 53)
9 T2B
10 Goblet lunge, 53#
11 ring dip or HSPU
12 man makers 53# (I did 35#)

I got though:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
10 of the 12 man makers, then ran out of time.

Which totals to:
11 200m runs
20 C2B pullups
27 DB Thrusters
32 burpee box jumps
35 HSPU (25 of which were  off the box)
36 pullups (all sets unbroken)
35 KBS
32 DB Snatch
27 T2B
20 Goblet lunge
11 Ring dips
10 man makers

Whew!

2013-05-15 WOD

Missed tuesday due to travel, so did that wod (or part of it anyway) at the hotel gym at 10pm

A. 3 rounds for time of:
{
50 DUs
30 T2B
10 box-jump-over 24/20" (I did over an 18" bench)
}
approx 6 min per round. T2B were hard on an awkward angled pullup bar.

B. 2 rounds for time of
{
10 man makers 45/30# (I did 30#)
20 DB walking lunges
}
forgot to time!

2012-10-30 WOD

MAIN

A. Build to heavy double back squat in 15 min
I got to 205#

B. 3 rounds for time of
{
50 DUs
10 DB Man-makers (I did 15#)
}

C. Pullup progression
3x3 weighted pullups (20#)
2x8 partner assisted pullups 3-1-1

[add lunch I added 1 pullup ladder (1-2-3-4-5-4-3-2-1) and 2 sets of 10 T2B]

2012-09-08 WOD

Saturday workout, so was a long one:

3 rounds (later they changed it to 2, but I did 3)
{
400m run carrying 25lb plate
30 passes lh/rh rotating 53# kb around waist
15 burpees w 24"box jump
20' of ladders (like hopscotch)
20' Crab soccer (crab walk a circuit while pushing medball w feet)
200m run while jumping rope
30 tuck-hops up onto tire
10 body blasters (burpee + pullup + toes-to-bar) <- omg these are awesome!
15 man makers (15# dumbell squat clean to thruster to 2 overhead lunges to dumbell pushup to 2 dumbell rows) <- omg these suck!
20 parralette shoot-thrus

}

Total time for 3 rounds: 64:50