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!
Month: July 2016
Sunday – 7/31/16
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)
Wednesday – 7/27/16
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)
Tuesday – 7/26/16
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)
Monday – 7/25/16
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
TGIF! – 7/22/16
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)
Thursday – 7/21/16
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)
Tuesday – 7/19/16
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)
BREAKING NEWS! Schedule Changes!
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!
Monday – 7/18/16
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)