2025-11-22 WoD

WARM
3x250m row
std warmup

MAIN

A. 3 rounds, not for time
{
DBBenchpress: 12x35#, 10x40#, 8x50#
3 box jump 30"
}

B. Partner WoD, 18min AMRAP. 2-4-6-8-10-12, then repeat
{
KBBurpee (kind of a half burpee)
KB Deadlift 53#
KBS 53#
KB GobletLunge 53#
after 12, 2 block run with partner, then back to 2-4-....
}
2 full rounds + round of 2 + 4 burpee + 4 deadlift

2025-11-08 WoD

WARM

500m row
std warmup

MAIN

A. Partner WoD - 10 min amrap - 2,4,6,8...
{
partner 1: 2 Wallball
Both: 2 Syncro burpees
partner 2: 2 Wallball
Both: 2 Syncro burpees
}
Got done with round of 12

5 min rest

B. Partner WoD - 20min AMRAP - Alternating rounds with partner
{
6 Pushup
6 KBS 35# (Rx was 53#)
6 GobletSquat 35#
6 GobletLunge 25# (3/side)

*2 block partner run at 0-10-20
}
11 rounds (Partner did a bit lest and sat some out)

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2024-10-26 WoD

 //supposedly some kind of Halloween workout. Sigh.

WARM
500m row
std warmup
devils press practice (2x3 @ 20#)

MAIN

A. 30 min AMRAP. Partner workout. You-go-I-go.
{
1031m Row (515m each)

then rounds of:
{
6 DevilsPress 2x25# (Rx was 2x50#)
6 AirSquat
6 BoxJumpOver 24"
}

at 15 min: 2 block medball run (trade ball at halfway point)

3 times at random points: 6 synchro burpees
}
total: 10 rounds each + 2 reps

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.

2018-07-21 WOD

WARM
1750m row
std warmup
some of each of the movements below

MAIN

A. Partner workout - divide work as needed:
{
A1. buy-in 800m farmer carry 2x50# DB, trade-off DB as needed, any time DB touches ground (zero for us), add 10 burpees to A3.
A2. Divide work w partner on:
{
100 pullups (50 each - I did 15 C2B, 35 regular pullups)
100 pushups
100 goblet lunge 50#
100 S2OH one arm (push jerk) - 5 sets of 5/side, each
100 GHD situps - 5x10 each
100 wallball 20# - 5x10 each
}
A3. 20 synchro burpees
}
time: 38:40

I added

B. HSHolds
just a couple for ~10s each