Sunday – 4/3/16

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WOD #1 – 15 min

5 rds

Back Squat x 8 (225/145)

Cossack Squat x 10 (45/25)

Floor Seated DB Press x 12

 

WOD #2 – For Time

3 rds

200m

Push-up x 25

Hang Clean x 15 (135/95)

 

Gymnastics:

Ring Dip x 8(1 rd)

Modified Handstand Push-up x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 12 (1 rd)

DB Floor Press x 12 (Heavy) (1 rd)

Friday – 4/1/16

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WOD #1 – 15 min

5 rds

Power Snatch x 5

Pull-up x 10

 

WOD #2 – 12 min

AMRAP

Hang Clean x 50 (95/55)

Push Press x 50

Toes 2 Bar x 50

Med Ball Squat x max reps

 

Gymnastics:

Ring Dip x 7 (1 rd)

Modified Handstand Push-up x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 12 (1 rd)

DB Floor Press x 12 (Heavy) (1 rd)

Wednesday – 3/30/16

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WOD #1 – 18 min

Reps: 10,8,6,4,2,4,6,8,10

Deadlift (Increase weights as needed)

Wall Ball x 10 (20/14) (10’/9’)

 

WOD #2 – 12 min

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

Gymnastics:

Ring Dip x 7 (1 rd)

Handstand Hold x 1 (30 sec)

 

Accessory:

Floor Seated DB Press x 12 (1 rd)

Bar Bell Curl x 15 (4 rd)

Push-up x 50 (1 rd)

Monday – 3/28/16

WOD #1

5 rd – 15 min

Overhead Squat x 5

 

WOD #2

AMRAP – 12 min

Box Jump x 1 min (24/20)

Sumo Deadlift with High Pull x 1 min (95/65)

Box Jump x 2 min

Sumo Deadlift with High Pull x 2 min

Box Jump x 3 min

Sumo Deadlift with High Pull x 3 min

** Post total reps to the board

 

Gymnastics:

Hand Stand Hold x 2 (30 seconds each)

Ring dips x 6 (1 rd)

Chest to bar x 5 (1 rd))

 

Accessory:

Hammer Curl with Press x 12 (1 rd)

Side Lateral Raise x 12 each arm (1 rd)

Dumb Bell Floor Press x 12 (Heavy) (1 rd)

Bent Dumb Bell Row x 12 each arm (1 rd)

Push-up x 50 (1 rd)

Friday – 3/25/16

10:00 AM Crew – 16.5 

4:30 PM Crew

WOD #1

5 rd – 20 min

Bench Press x 5 (185/155) (85/65)

Pull-up x 8

Prowler Push x 1 (180/90)

 

WOD #2

As many rounds/reps as possible ( AMRAP) – 8 min

Alternating Dumb Bell or Kettle Bell Hang Snatch x 10 (50/35)

Push-up x 8

Toes to Bar x 6

 

Gymnastics:

Ring Dip x 5 (3 rd)

Chest to Bar x 5 (3 rd)

 

Accessory:

Alternating Dumb Bell Floor Press x 10 (3 rd)

Hammer Curl Press x 10 (3 rd)

3/24/16

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Hey Crew! The gym will open on Friday, 3/25/16, at 10 AM for those competitors that want to knock out the last workout of The Open 16.5!  We stay open until all present have completed the workout.  We’ll run our regular class at 4:30 PM.  START YOUR WEEKEND RIGHT!  START IT AT BSW CROSSFIT!

Wednesday – 3/23/16

WOD #1
5 rds – 15 min
Hang Pwr Snatch x 5
WOD #2
1 rd – For Time
Thruster x 15 (95/65)
Burpee x 30
Double Under x 90 (Single Under x 180)
400m run
Thruster x 15 (95/65)
Gymnastics:
Ring Dip x 5 (3 rds)
Chest 2 Bar x 5 (3 rds)
Hand Stand Hold x 2 (30 sec ea)
Accessory:
Leg Press x 10 (270/180) (3 rd)
Alt DB Press x 10 (3 rd)
BB Curl x 15 (4 rd)

Wednesday 3/16/16

 

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Warm-up – 10 min
Skill Work: 5 min

WOD #1
1 round – 15 min time cap
1 mile run
Pull-ups x 50

WOD #2
1 round – 15 mins time cap
Single Unders x 150 or Double Unders x 50
Wall Balls x 50 (20/14)
Shoulder to Overhead x 40 (95/45)
Box Jump x 30 (24/20)
Plate Thruster x 20 (45/25)
Dumbbell Snatch x 10 (5 ea arm) (65/40)

Gymnastics:
Ring Dips x 5 (3 rds)
Handstand Hold x 3 (30 sec ea)

Accessory:
Bat Wings x 10 (5 sec hold) (2 rds)
Bent Dumbbell Row x 5 each arm (5 sec hold) (2 rds)
Barbell Curl x 15 (4 rds)