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BCF SOUTH
BCF SCBD
BCF PLUIT
Much more on
BCF OFFICIAL
RX=135 LBS
RX=135 LBS
5 ROUNDS MAX REPS
Deadlift 1 1/2 body weight
Bench press body weight
Clean 3/4 body weight
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
10 Push press,115 lbs
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
MORRISON
BRADLEY
RALPH
MEET THE
HEROES
Bengkel S & C
RANDY
MURPHY
LEWIS
ROCKET
BELL
Mc GHEE
PATTON
THE SEVEN
Mc LENDON
MARTIN III
COE
BULL
WAMILTON
BRADSHAW
WOOD
RICKY
KLEPTO
LOREDO
JARED
TOM
In
Memory
Of
RILEY
CHALLENGE
YOURSELF
These are only some of many Heroes that will challenge you, A LOT!
ROCKET
AMRAP IN 30 MIN
50 Yard swimming
10 Push-ups
15 Squats
RANDY
AFAP
75 Power snatches 75/55 lbs
MURPHY
AFAP
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
LEWIS
AFAP
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
BELL
3 ROUNDS
21 Deadlift 185 lbs
15 Pull-ups
9 Front squat 185 lbs
Mc GHEE
AMRAP IN 30 MIN
5 Deadlifts 275 lbs
13 Push-ups
9 Box jumps
PATTON
AFAP
1 Mile run
2k Row
1 Mile run
RILEY
AFAP
Run 1.5 miles
150 Burpees
Run 1.5 miles
THE SEVEN
7 ROUNDS
​
7 Handstand push-ups
7 Thrusters, 135 lbs
7 Knees to elbows
7 Deadlift, 245 lbs
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
COE
10 ROUNDS
10 Thrusters, 95lbs
10 Ring push-ups
MARTIN III
AMRAP IN 20 MIN
10 Push press 115 lbs
10 kettlebell swing 1.5 food
10 Box jump 24 inch
Mc LENDON
AFAP
100 Foot walking OH lunges, 45 lbs plate
30 Box jump
20 Wall ball
10 Handstand push-ups
BULL
2 ROUNDS
200 Double unders
50 Overhead squat 135 lbs
50 Pull-ups
1 Mile run
WILMITON
6 ROUNDS
50 Squats
25 Ring dips
MORRISON
50-40-30-20-10 Reps
Wallball
Box jump 24'
Kettlebell swing 1.5 pood
​
BRADLEY
10 ROUNDS
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 Sec
BRADSHAW
10 ROUNDS
3 Handstand push- ups
6 Deadlift 225 lbs
12 Pull-ups
24 Double unders
WOOD
5 ROUNDS
400m run
10 Burpee box jump
10 Sumo Deadlift high pull
Rest 1 min
RICKY
AMRAP IN 20 MIN
10 Pull-ups
5 Dumbbell deadlift 75 lbs
8 Push press 135 lbs
KLEPTO
4 ROUNDS
27 Box jump
20 Burpees
11 Squat clean 145 lbs
LOREDO
6 ROUNDS
24 Squats
24 Push-ups
24 Walking lunges
400m Run
JARED
4 ROUNDS
800m Run
40 Pull-ups
70 Push-ups
TOM
AMRAP IN 25 MIN
7 Muscle ups
11 Thrusters
14 Toes to bar
RALPH
4 ROUNDS
18 Deadlifts 250 lbs
16 Burpees
15 Foot rope climb, 3 ascendents
600m Run
