Month: July 2016

BSW CrossFit wants to thank all of the competitors in this years MASTERS TOUR SC Pride-WOD WARRIORS! You were AWESOME! We would also like to thank our BSW CrossFit crew members. Without you, this event would not be possible. We want to give a very BIG THANK YOU to Brian Hightower and Pepsi of Greenville and we want to give another BIG THANK YOU to Kevin Harrington and BucketHead.Media for your support. We are indeed fortunate to have the opportunity to work with GREAT PEOPLE and GREAT COMPANIES! THANK YOU ALL!

WOD #1 – For Time

40,30,20,10

Toes 2 Bar

Wall Balls (20/14) (10’/9’)

 

Rest 5 min

 

40,30,20,10

Back Squats (115/85)

Wall Balls (20/14) (10’/9’)

 

WOD #2 – 20 min

NA

 

Gymnastics:

Chest to Bar x 10 (1 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)

 

WOD #1 – 12 min

5 rd

Push Press x 5

 

WOD #2 – 20 min

AMRAP – Teams of two alternating movements

Box Jump x 8 (24/20)

Toes 2 Bar x 9

Wall Ball x 10 (20/14)

 

Gymnastics:

Hanging “L” Hold x 15 sec (2 rd)

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

 

WOD #1 – 15 min

5 rd

Deadlift x 5 (315/165)

 

WOD #2 – For time

“DT”

5 rds (155/95)

Deadlift x 12 (155/95)

Hang Clean x 9 (155/95)

Push Jerk x 6 (155/95)

 

Gymnastics:

Handstand Hold x 30 Sec (2 rd)

 

Accessory:

Hammer Curl Press x 10 (3 rd)

WOD #1 – 15 min

4 rd

Squat Snatch x 5

 

WOD #2 – For time

Ring Dips x 12

Back Squat x 15 (225/155)

Burpee x 20

Ring Dips x 9

Back Squat x 18 (205/135)

Burpee x 20

Ring Dip x 6

Back Squat x 21 (185/115)

Burpee x 20

 

Gymnastics:

Chest 2 Bar x 10

 

Accessory:

Barbell Curl x 15 (4 rd

WOD #1 – For Time

“FRAN”

Reps:  21, 15, 9

Thrusters (95/65)

Pull-ups

 

WOD #2 – 12 min AMRAP

NA

 

Gymnastics:

Handstand Hold x 30 sec (2 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)

WOD #1 – 10 min

AMRAP

Kettlebell Swing (American) x 10 (55/35)

Hang Power Clean x 5 (155/105)

 

WOD #2 – 12 min AMRAP

NA

 

Gymnastics:

Pull-up x 10 (1 rd)

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

Accessory:

3 rounds

Bench Press x 5

Back Squat x 8 (225/135)

Upright Row x 11 (85/55)

WOD #1 – 15 min

Reps:  1,1,1,1,1,1,1

Squat Clean

Post total load to board

 

WOD #2 – 8 min AMRAP

Sumo Deadlift High Pull x 5 (115/80)

Shoulder to Overhead x 10 (115/80)

Air Squat x 15

 

Gymnastics:

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Alternating Dumbbell Floor Press x 20 (3 rd)

Monday, 7/18/16 – NO 4:30 CLASS, 5:30 on schedule, 6:30 on schedule

 Tuesday, 7/19/16 – 6:30 AM to 8:00 AM, 4:30, 5:30, 6:30 PM

 Wednesday, 7/20/16 – CLOSED

 Thursday, 7/21/16 – 6:30 AM to 8:00 AM

 Friday, 7/22/16 – 4:30 PM

 Saturday, 7/23/16 – CLOSED

 Sunday, 7/24/16 – CLOSED

 Monday, 7/25/16 – 4:30, 5:30, 6:30 PM

 Tuesday, 7/26/16 – NO 6:30 TO 8:00 AM, 4:30, 5:30, 6:30 PM

 Wednesday, 7/27/16 – 4:30, 5:30, 6:30 PM

 Thursday, 7/28/16 – NO 6:30 TO 8:00 AM

 Friday, 7/29/16 – NO 4:30 CLASS Setting up for MASTERS TOUR – Volunteer Meeting at 6 PM

 Saturday, 7/30/16 – The MASTERS TOUR SC Pride-WOD WARRIORS

 Sunday, 7/31/16 – BACK ON REGULAR SCHEDULE, THANK THE LORD!

 

 

 

WOD #1 – 15 min

5 rds

Push Press x 5 (work to heavy last rd)

 

WOD #2 – 12 min AMRAP

Burpee Box Overs x 10 (Jump or step) (24/20)

Toes 2 Bar x 20 (Scale:  Sit-up x 40)

Cleans x 30 (Power or squat from floor) (>/= 44:  155/105)(45-54:  135/95) (55+:  115/75)

Pull-up x 40 (Scale: Ring or Inverted Row x 100)

Kettlebell Swing (Russo) x 50 (55/35)

Double Unders x 60 (Single Unders x 120)

 

Gymnastics:

Handstand Hold x 30 Sec (2 rds)

 

Accessory:

Hammer Curl Press x 10 (3 rds)