Thursday – 6/30/16

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WOD #1 – For Time

4 rds (45/35 lb dumbbells or kettlebells)

150’ Weighted Walking Lunge

350 meter Farmers Carry

 

WOD #2

NA

 

Gymnastics:

Ring Dip x 11 (1 rd)

Chest to Bar x 11 (1 rd)

 

Accessory:

Leg Press x 10 (360/270)

Keg Squat x 10 (75/25)

Wednesday – 6/29/16

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WOD #1 – 20 min

Reps:  3,3,3,3,3,3,3

Hang Squat Snatch

 

WOD #2 – 10 min

AMRAP

Hang Squat Clean x 5 (155/105)

Bar Facing Burpee x 7

 

Gymnastics:

Ring Dip x 11 (1 rd)

Chest to Bar x 11 (1 rd)

 

Accessory:

Dumbbell Floor Press x 10 (2 rd)

Standing Dumbbell Press x 10 (2 rd)

Alternating Dumbbell Curl x 20 (2 rd)

The MASTERS TOUR – SC Pride – WOD WARRIORS

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Hey All Masters!  If you have not registered yet for The MASTERS TOUR – SC Pride – WOD WARRIORS at BSW CrossFit in Travelers Rest, SC, you need to do it NOW!  DON’T WAIT!  On July 10,2016, the registration fee goes up from $75 to $100.  REGISTER TODAY AT THE FOLLOWING LINK!

http://www.thegaragegames.com/events/the-masters-tour-2016-sc-pride-wod-warrior/

If you’re a member of the BSW CrossFit crew, you need to go to the same LINK above and sign up to be volunteer!  DO IT TODAY!  DON’T WAIT!

 

Monday – 6/27/16

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WOD #1 – 15 min

AMRAP

10 Squat Clean & Jerk (115/75) (95/55)

15 Burpees over Bar

8 Squat Clean & Jerk (135/95) (115/75)

15 Burpees over Bar

6 Squat Clean & Jerk (175/115) (135/95)

15 Burpees over Bar

4 Squat Clean & Jerk (205/135) (155/115)

15 Burpees over Bar

2 Squat Clean & Jerk (225/145) (175/125)

15 Burpees over Bar

 

WOD #2 – 15 min

4 rds

Bench Press x 5 (185/85)

Upright Row x 10 (75/45)

Chest 2 Bar x 5

 

Gymnastics:

Handstand Walk x 4 steps (2 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)

Sunday – 6/26/16

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WOD #1 – 20 min

5 rds

Back Squat x

5 @ 75%

5 @ 80%

2 @ 90%

1 @ 95%

1 @ 95%

Kettle Bell Snatch x 5 ea arm (55/35)

Box Jump x 8 (24/20)

 

WOD #2 – 12 min Cap

Reps:  5,10,15,20

Overhead  Squat

Toes 2 Bar

 

Gymnastics:

Ring Dips x 11 (1 rd)

Chest 2 Bar x 11 (1 rd)

 

Accessory:

Alternating Dumbbell Floor Press x 10 (2 rd)

Hammer Curl Press x 10 (3 rd)

Friday – 6/24/16

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WOD #1 – For Time (25 min cap)

5 rds

Shoulder to overhead x 10 (135/75)

200m

 

WOD #2 – 10 min

50 Pull-ups

 

Gymnastics:

Ring Dips x 10 (1 rd)

Hanging L Hold x 15 sec (2 rds)

 

Accessory:

Dumbbell Floor Press x 10 (2 rd)

Barbell Curl x 15 (4 rd)

Thursday – 6/23/16

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Gym’s OPEN 6:30 to 8:00 AM!

WOD #1 – 12 Min

AMRAP

Push Press x 5 (135/75)

Chest 2 Bar x 3

 

WOD #2 – 12 min

NA

 

Gymnastics:

Handstand Hold x 1 (30 sec each) (2 rd)

Handstand Walk x 1 (5 steps) (2 rd)

 

Accessory:

Bench Press x 8 (2 rd)

Push-up x 20 (2 rd)

Wednesday – 6/22/16

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WOD #1 – 15 Min

5 rds

Power Cleans x 3 (Wrk 2 Hvy)

Wall Balls x 10 (20/14)

 

WOD #2 – 12 min

Reps:  5,10,15,20,25,etc…

Hang Power Snatch

Toes 2 Bar

**At 6 min do 30 Burpees, then continue where you left off

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Alternating Dumbbell Floor Press x 10 (3 rd)

Hammer curl press x 10 (3 rd)