Mini filthy 50
50 sit-up
50 double unders/250 singles
50 sit-up
50 Burpees
50 sit-ups

D26BC

Daniel is bringin' sexy back !!!

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

D25BC

Wod
Run 200 meters
2 burpees
1 clean and jerk
30 rounds
D24BC

Wod
25 ring dip
25 sdhp
25 box jump
25 kb swings

D23BC

Barbara
5 rounds of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Complete in as short a time as possible.

D22BC

At our brother gym for training

4 rounds
25 over head lunges
25 squats
25 jump squats
25 box jumps
25 sit jumps

We will be closed Saturday 2/20/10

D19BC

4 rounds
25 over head lunges
25 squats
25 jump squats
25 box jumps
25 sit jumps

We will be closed Saturday 2/20/10

D19BC

we will close from 12:00 to 1:30 for lunch today

Filthy fifty
50 box jumps, 24" box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking lunge steps
50 knees to elbows
50 push presses, 45 pounds
50 back extensions
50 wall ball shots, 20 pound ball
50 burpees
50 double-unders

D18BC

Diane
21, 15, 9 repetitions:
225 lb deadlifts
Handstand push-ups
Complete in as short a time as possible.

D17BC

D16BC

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

Jerri's last burpee pull-up :)

I love burpee pull-up :-)

Austin 1/2 Marathon & 5K 2/14/10

We would like to say congrats Jason M. who ran the 1/2 marathon in 1:34:07, and Joe W. ran in the 5K in 20:59

We would also like to sent out a congrats to Roxy A. she ran the 5K time: 20:10 ranked 4th overall

and

Willie L. ran the 5K time: 20:46

more pictures to follow

WOD: 15 Feb 10

50 Pull-ups

50 squats

50 push-ups

50 KB swings

50 burpees pull-ups

D15BC

Skills work: 12-5 pm (sat)

D13BC

Fran
21, 15, 9 repetitions:
95/65 lb thrusters
Pull-ups
Complete in as short a time as possible

D12BC

WOD:
500 m row
135 clean 12
95 thrusters 12
5 rounds

D11BC

50 wall ball
25 L sit pullups
25 box jump
40 wall ball
20 L sit pull ups
20 box jump
30 wall ball
15 L sit pull ups
15 box jump
20 wall ball
10 L sit pull ups
10 box jumps

D10BC

WOD:
Filthy fifteen
15 pull ups
15 double unders
15 squats
15 push ups
15 sit up
5 rounds

***D9BC***

isa-grace
135 lb snatch 30 rep
135 lb clean and jerk 30 rep

D8BC

D6BC
Do not fall behind

Pull up & Down slams
10 rounds for time
10 pull ups
10 ball slams

D5BC

Saturday - 6 Feb 09

We will not be open this Saturday.

Hope everyone has a great relaxing weekend. Be ready for Monday :-)

We will close from 12:30 - 14:00

D4BC

Wod: 21-15-9-6-3
HSPU
Ring dips
Parellets

Wod: 5 rounds
50 wall ball
50 boxjumps
50 clean and jerk

D3BC(day 3 burpee challenge)

WOD: Tabata.
Day 2 Burpee challenge

WOD: 1 Feb 10To

Today we starting a 100 Burpee Challenge

Day 1 = 1 burpee

Day 2 = 2 burpee

Day 3 = 3 burpee

and so on till we get 100 day= 100 burpees

All Burpees must be performs in front of a trainer.

If you complete all burpees you will get a free shirt

WOD: 7 round for time

21 strict presses

21 supermans

75 men & 50 women