Monday FUNDAY! – 1/30/17

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WOD #1 – 15 min cap

3 rds

3 Position Clean x 3

 

3 rds – Clean

80% x 3

85% x 3

90% x 3

 

WOD #2 – for time

Reps:  15 – 12 – 9

 

Toes 2 Bar

Wall Balls (20/14) (10’/9’)

Thrusters (75/45)

 

Gymnastics

Practice Double-Unders

 

Accessory

Hammer Curl Press x 10 (4 rds)

SUNDAY! – 1/29/17

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WOD #1 – 15 min cap

3 rds

3 Position Snatch x 3

 

3 rds – Snatch

80% x 3

85% x 3

90% x 3

 

WOD #2 – 4 min cap

Partner WOD

3 rd of:  in teams of two, alternating minutes

Air Squat

American Kettlebell Swing (55/35)

Box Jump/Step-up & Over (24/20)

Burpees 2 Plate

 

–          Two minutes at each movement, alternating team members on the minute

–          Team member 1 will complete one minute while team member 2 rests

–          Team member 2 will complete one minute while team member 1 rests

 

Gymnastics

Practice Double-Unders

 

Accessory

Hammer Curl Press x 10 (4 rds)

TGIF!!! – 1/27/17

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WOD #1 – 10 min cap

Partner WOD

Hang Power Clean x 20 (135/85) (115/65)

Box Jump Over x 30 (24/20)

Calorie row x 40

Double-unders x 50 (Single-unders x 100)

 

 

WOD #2 – 4 min cap

Partner WOD

Push Press x 60 (115/75) (75/45)

 

WOD #3 – Maximum Points Dart Game

Partner WOD

Row x 300 reps

 

Gymnastics

 

 

Accessory

HUMP DAY!!! – 1/25/17

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WOD #1 – 20 min

3 rds

Front Squat x 8 (155/95)

 

3 rds

Overhead Squat x 8 (155/95)

 

3 rds

Power Hang Clean x 10 (155/95)

 

WOD #2 – 10 min       

AMRAP

Deadlift x 3 (205/145)

Toes 2 Bar x 3

Deadlift x 6

Toes 2 Bar x 6

Deadlift x 9

Toes 2 Bar x 9

Etc…

 

Gymnastics

Modified Handstand Push-up x 5 (3 rd)

 

Accessory

Leg Press x 10 (3 rd) (360/270)

Monday! – 1/23/17

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WOD #1 – 15 min

Snatch

73% x 3 (2 rd)

77% x 2 (3 rd)

88% x 1 (5 rd)

 

WOD #2 – For Time    

4 rd

Power Snatch x 10 (115/80)

Bar Facing Burpee x 12 (These Burpees will count toward the monthly challenge)

 

Gymnastics

Modified Handstand push-up x 5 (2 rd)

 

Accessory

Dumbbell Floor Press x 10 (3 rd)

Sunday! The beginning of a GREAT NEW WEEK! – 1/22/17

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WOD #1 – 6 min

Find you 1 rep max on the Barbell Clean

 

WOD #2 – For Time    

Reps:  15,12,9

Thruster (115/75)

Pull-up

 

WOD #3 – 9 min

2 rds – 1 min rest between rds – max reps on each exercise

Burpee 2 Plate x 1 min

Goblet Squat (55/35) x 1 min

Kettlebell Swing (Am) (55/35) x 1 min

Box Overs (24/20) x 1 min

 

Gymnastics

Hanging “L” raise x 10 (2 rds)

 

Accessory

Barbell Curl x 15 (4 rds)

HUMP DAY! – 1/18/17

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WOD #1 – 10 min

5 Rds

Power Clean x 3

**Post loads to board

 

 

WOD #2 – Total Reps

4 rds – 6 min/rd

Row x max calories – 1 min

1 min rest

Wall Ball x max reps – 1 min

1 min rest

Burpee 2 plate x max reps – 1 min

1 min rest

 

Gymnastics

Chest 2 Bar x 10, 8, 6, 4, 2

 

Accessory

Hammer Curl Press x 10 (3 rd)

MONDAY! – 1/16/17

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WOD #1 – 20 min

Part 1 – 10 min

3 rds – Power Snatch + Hang Squat Snatch + Squat Snatch = 1 rep

3 Position Snatch x 3

 

Part 2 – 10 min

Work to a heavy single Snatch

 

 

WOD #2 – For time

Box Jump/Step-up x 50

Kettlebell Swing x 50

Walking Step Lunges x 50

Push Press x 50

Burpee 2 Plate x 50

 

Gymnastics

Pull-up x 10,8,6,4,2

 

Accessory

Rower x 3500 points on the Dart Game

January 2017 Athlete Profile – Sandy Harrison

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January 2017 Athlete:  Sandy Harrison

1)      What is you occupation?

I’m a substitute teacher with the Greenville County School System.

2)      What is your hometown?

Greenville, SC

3)      What is your favorite workout?

I actually like the “12 Days of Christmas”.  I also like partner WOD’s.

4)      What is your favorite lift?

Back Squats

5)      What class do you usually attend?

4:30 class during the work week and the 2:30 class on Sunday’s.

6)      How did you find out about BSW CrossFit?

My son visited BSW CrossFit with a friend and he came home and told me that I would like this.  I also heard about it from friends who were already members of BSW CrossFit.

7)      Did you participate in a sport in high school or college?

Yes, I was a cheerleader all 4 years in high school.

8)      How long have you been doing CrossFit?

2 years.

9)      What is the toughest part of CrossFit for you?

Anything that has the word “Snatch” in it.

10)   Has CrossFit changed your life outside of the gym?

CrossFit has made me healthier and stronger both mentally and physically.  CrossFit has given me confidence in the gym and in my life in general.

11)   What or who motivates and inspires you?

The group I workout with motivate and inspire me.  We all have our own strengths and weaknesses and we all encourage each other.

12)   What are your hobbies outside of CrossFit?

I am an outside person, so I like to work in the yard, fish, swim and go to the beach.  I  LOVE to play cornhole!

13)   What is your favorite aspect of BSW CrossFit?

If I have had a stressful day, my stress is relieved and my energy level is increased after working out at BSW CrossFit.

14)   Do you have any tips for new members?

Just come and try it and don’t give up after the first few workouts!  No matter what your level is, there is a workout for you.  If you stick with it, you’ll be surprised at what you can accomplish.

15)   What is your favorite memory at BSW CrossFit?

When I was able to do Toes-2-Bar!