Workout of the Day

Friday – July 31st 2015

EMOM #1
12 min. EMOM
1 Rope Climb
10 Wall Balls (20/14)
*If round is not completed within the minute rest for the next round.”

EMOM #2
Every 3 minutes for 12 minutes
300 M Row
Max Burpees over the rower with remaining time

Wod Mod:
1 Rope Climb=2 lay to stand rope climbs
Burpees over rower= Just burpees

Thursday – July 30th 2015

5X4/8 Front Squat/Back Squat @ 94% of your weight used on Monday 7/27/15
Rest 90 sec – 2 min.

4 rounds for time:
20 Unweighted lunges
20 Bar Bell Push Press (75/55)
20 Bar Bell lateral hops

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BTB Endurance
630 PM @ Ponce
8 x :30/:20

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

 

Wednesday – July 29th 2015

Welcome to the world Maddox John!  Maddox was born yesterday at 7lbs 3oz and isn’t he darling!? Mama Shelby tell us that she, Papa Tim, and Big Bro Miles are one grateful Gutenberger bunch!

Strength:
Snatch Balance
4×5 starting @ 60% 1RM snatch. (move up each set)
-rest 90 sec b/w rounds-

3 rounds for time:
8 Power snatch (115/85)
7 Muscle-Ups
500 m Row

Progression= Bar Muscle-Ups

Modification= 1:1 Pull/dips or 1:1 Ring Row/dips

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – July 28th 2015

Oh hey Nick!  Whatcha doin there buddy?

7 Rounds of the following:

In 3 min AMRAPS
100m run
10 Deadlifts (185/155)
7 Bar Facing Burpees
Rest one minute after every 3 minute AMRAP

*Work on lower extremity mobility with remaining time

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BTB Endurance
Today @ 6AM at Ponce
2 x 1 mile, rest 3:00; 2 x 1000m, rest 3:00

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Monday – July 27th 2015

Looks like our coaches had waaaaay too much fun at the CrossFit Games this weekend!

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS, resting 90 sec – 2 min.

Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning
3 rounds for time of:
10 Power Cleans (155/115)
20 Toes to Bar
40 Double-Unders (3:1 singles or 20 DU attempts)

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BTB Endurance
Tuesday (tomorrow) @ 6AM at Ponce
2 x 1 mile, rest 3:00; 2 x 1000m, rest 3:00

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Saturday – July 25th 2015

Check out our fantastic coaches who nabbed some front row seats at the CrossFit Games this weekend!

“Josh”
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Friday – July 24th 2015

Strength:
4X7/13 Front Squat/Back Squat @ 94% of weight used on Tuesday 7/21/15
rest 90 sec – 2 min.

5 Rounds for Time:
100 Meter Farmer Carry (70/50)
10 Burpees

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Thursday – July 23rd 2015

8 rounds for time:
10 Toes to bar
1 legless rope climb
5 Shoulder to Overhead (155/105)*
15 Box Jumps (24/20)

Wod Mods:
1 legless rope climb = 2 lay to stand rope climbs
TTB = V-up

*Take Shoulder to overhead from ground

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BTB Endurance
6:30 PM @ Ponce
8 x 400m, rest :60

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – July 22nd 2015

**Sorry folks but we have to cancel the Betties class for today and Friday.  We’re sorry for the inconvenience!**

Benchmark Alert!  “Helen”

3 rounds for time of:
Run 400 m
21 Kettlebell Swings (53/35)
12 Pull-ups

Tabata Abs
8 Rounds 20/10
Ab mat situps
Med ball Russian twist

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!