Monday! – 2/27/17

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WOD #1 – 15 min Cap

5 rd

Bench Press x 10,8,6,4,2

Clean x 5 (After ea BP rd) (M 135/105) (W 95/75)

 

WOD #2 – 5 min

Chest 2 Bar x 3

Wall Ball x 10 (20/14)(10’/9’)

**Post Total Rep to Board

 

WOD #3 – 10 min

AMRAP

Pull-up x 6

Alternating Dumbbell Squat Snatch x 8 (50/35)(20/10)

Kettlebell Swing x 10 (American) (50/35)(20/10)

 

Gymnastics:

Handstand hold x 30 ct (2 rd)

 

Accessory:

Hammer curl press x 10 (3 rd)

SUNDAY! – 2/26/17 – Gonna be a FULL DAY!

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WOD #1 – 15 min Cap

2 rd

3 Position Snatch x 2 @ 70% (Power + Hang squat + squat snatch =1)

 

Spend remaining time finding 1 rep max

 

WOD #2 – 7 min

Part 1

Shoulder 2 Overhead x 30 (115/75) (75/45)

**10 Air-Squat penalty every time the bar is dropped

**Post time to complete to board

 

Part 2

AMRAP with remaining time

Toes 2 Bar/Knees 2 Chest x 3

Deadlifts x 3 (205/145) (165/115)

Toes 2 Bar/Knees 2 Chest x 6

Deadlifts x 6

Toes 2 Bar/Knees 2 Chest x 9

Deadlifts x 9

Etc…

**Post Total Reps to Board

 

WOD #3 – 5 min

Chest 2 Bar x 3

Wall Ball x 10 (20/14)(10’/9’)

**Post Total Reps to Board

 

Floater WOD – For Time

500m Row

**Post time to board

TGIF!!! – 2/24/17 – 17.1 IS IN DA HOUSE

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17.1

WOD #1 – For Time – 20 min Cap

10 – Alternating dumbbell snatches

15 – Burpee box overs

20 – Alternating dumbbell snatches

15 – Burpee box overs

30 – Alternating dumbbell snatches

15 – Burpee box overs

40 – Alternating dumbbell snatches

15 – Burpee box overs

50 – Alternating dumbbell snatches

15 – Burpee box overs

 

Rx Boys 16 to 17 – 50#/24”

Scaled Boy 16 to 17 – 35#/20”

Rx Men – 50#/24”

Scaled Men 35#/20”

Rx Men >/= 55 – 35#/24”

Scaled Men >/= 55 – 20#/20”

 

Rx Women – 35#/20”

Scaled Women – 20#/20”

Rx Women >/=55 – 20#/20”

Scaled Women >/= 55 – 10#/20’

 

**If the athlete performed 17.1 on Thursday, they can use this time to work on the February Physical Challenge or Open Gym.

HUMP DAY! – 2/22/17 – ONE DAY AWAY!

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WOD #1 – 20 min

Reps:  10, 8, 6, 4, 2

Bench Press

Chest 2 Bar x 4 (Btwn each BP rd)

Kettlebell Swing x 10 (55/35) (Btwn each BP rd)

 

WOD #2 – 5 min

Rope Climb x 5

 

WOD #3 – 9 min

2 rd

Burpee x max rep (1 min)

Goblet Squat x max rep (1 min) (55/35)

Kettlebell Swing x max rep (1 min) (55/35) (American) (Arc, no elevator)

Box overs x max rep (1 min) (24/20)

1 min rest between rds

 

 

Gymnastics:

 

Accessory:

Monday! – 2/20/17

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WOD #1 – 20 min

5 rd – 3 Position Snatch (Power Snatch + Hang Squat Snatch + Squat Snatch = 1 rep)

70% x 3

 

WOD #2 – 5 min

Rope Climb x 10

 

WOD #3 – 10 min

AMRAP

Dumbbell  Thruster x 10 (M 55/35) (W 20/10)

25’ Broad Jump x 1

Burpee Box Jump x 10 (24/20)

 

Gymnastics:

Work on Double-Unders

 

Accessory:

Dumbbell Floor Press x 10 (4 rds)

Sunday! – 2/19/17

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WOD #1 – 15 min

5 rd – 3 Position Clean (Power Clean + Hang Clean + Squat Clean = 1 rep)

70% x 3

 

WOD #2 – 15 min

AMRAP

Kettlebell Swing x 15 (55/35)

Alternating Dumbbell Snatch x 12 (65/35)

Wall Ball x 9 (20/14) (10’/9’)

 

Gymnastics:

Work on Double-Unders

 

Accessory:

Upright Row x 10 (4 rd)

HUMP DAY! – 2/15/16

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WOD #1 – 15 min

5 rds – Clean

70% x 3

75% x 3

80% x 3

85% x 3

90% x 3

 

WOD #2 – 5 min

Max Jerk x 1 rep (From Rack)

 

WOD #3 – 10 min

AMRAP

Shoulder 2 Overhead x 5 (M 115/95) (W 75/55)

Deadlift x 10 (M 115/95) (W 75/55)

Box Jump x 15 (M 24/20) (W 20)

 

Gymnastics:

Work on Double-Unders

 

Accessory:

4 rds

Leg Press x 10

February 2017 Athlete Profile! – Ashley Wardlaw

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February 2017 Athlete – Ashley Wardlaw 

1)      What is you occupation?

Teacher & Coach

 

2)      What is your hometown?

Greer, SC

 

3)      What is your favorite workout?

Toes-2-Bar and anything with a Partner WOD.

 

4)      What is your favorite lift?

Deadlift

 

5)      What class do you usually attend?

5:30 on Monday and Wednesday

4:30 on Friday

3:30 on Sunday

 

6)      How did you find out about BSW CrossFit?

I coached Jeff and Teresa’s daughter Caroline, but Brianna Kellett finally convinced me to come.

 

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

I was a cheerleader in high school and college

 

8)      How long have you been doing CrossFit?

2 years

 

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

The Lifts!  I always doubt myself in lifts.  It’s more of a mental hurdle for me.

 

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

CrossFit has taught me perseverance.  It’s easy telling others not to quit, but fighting thru workouts personally has taught me the meaning of perseverance.

 

11)   What or who motivates and inspires you?

My husband, Nate, inspires me.  He makes me believe that anything is possible.  Competition also motivates me.  I enjoy competing.  And, beating myself is ALWAYS AWESOME!

 

12)   What are your hobbies outside of CrossFit?

Hanging out with my dog Zoey!

 

13)   What is your favorite aspect of BSW CrossFit?

The CHALLENGE!  There are always workout that challenge me and I LOVE meeting those challenges! 

 

14)   Do you have any tips for new members? 

          Don’t listen to haters.

          Try it

          Embrace it

          WELCOME TO THE FAMILY! 

 

15)   What is your favorite memory at BSW CrossFit?

MURPH, Memorial Day 2016

From the prayer to start the warm-up to the last ½ mile, the feeling was unreal.  This is what CrossFit is all about!!!

Monday, Monday! – 2/13/17

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WOD #1 – 15 min

5 rds – Snatch

70% x 3

75% x 3

80% x 3

85% x 3

90% x 3

 

WOD #2 – 20 min

AMRAP

Power Cleans x 5 (M – 145/130) (W – 100/75)

Toes 2 Bar x 2

Wall Ball x 15 (M – 20#-10’/20#-9’) (W – 14#-9’/10#-9’)

 

Gymnastics:

Work on Double-Unders

 

Accessory:

4 rds

Hammer Curl Press x 10