Month: December 2016
TGIF! 9:00 AM – 12/30/16 – LAST WORKOUT OF THE YEAR!
WOD #1 – For Time
Partner WOD (Male/Female)
Thruster x 100 (65/45)
Wall Ball x 100 (20/14) (10’/9’)
Med Ball Pass Sit-up x 100 (14)
Goblet squat x 200 (55/35)
Burpee 2 Plate x 150
WOD #2
Gymnastics
Hanging Leg Raise x 10 (2 rd)
Accessory
Barbell Curl x 10 (4 rd)
HUMP DAY!!! – 12/28/16
WOD #1 – 15 min
2 rds
Clean & Jerk x 3 (73%)
5 rds
Clean & Jerk x 1 (88%)
WOD #2 – For Time
5 rds
Goblet Squat x 20
Wall Ball x 15
Alternating DB Snatch x 10 (5 ea arm)
Gymnastics
Chest 2 Bar x 5 (3 rds)
Accessory
Bench Press x 8 (3 rds)
Barbell Curl x 10 (4 rds)
Schedule Christmas to the New Year!
Hey Crew! See the following gym schedule for Christmas to the New Year!
12/25/16 – Merry Christmas – Gym Closed
12/26/16 – Monday – Open Gym 9:00 AM to 10: AM
12/27/16 – Tuesday – Open Gym 4:30 to 5:30 PM
12/28/16 – Wednesday – 4:30, 5:30 & 6:30
12/29/16 – Thursday – Open Gym 4:30 to 5:30
12/30/16 – Friday – 9:00 AM to 10:00 AM
12/31/16 – Saturday – Gym Closed
1/1/17 – Sunday – Gym Closed – HAPPY NEW YEAR!
1/2/17 – Monday – 4:30, 5:30, 6:30
TGIF! – 12/23/16 – 9 AM
WOD #1 – For Time
12 Days of Christmas
Deadlift x 1 (225/155)
Burpee to plate x 2
Pull-ups x 3
Push-ups x 4
Toes 2 Bar x 5
Shoulder to Overhead x 6 (95/65)
Box Jump x 7 (24/20)
Stationary Lunge x 8
Sit-ups x 9
Sumo Deadlift High Pull x 10 (95/65)
Kettlebell Swing x 11 (55/35)
Front Squat x 12 (135/75)
HUMP DAY!!! – 12/21/16
WOD #1 – 20 min
10 rd
Front Squat x 3 (83%)
3 rd
Back Squat x 2 (80%)
WOD #2 – 15 min
4 rd – 3 min AMRAP of
Power Snatch x 3 (95/65)
Toes 2 Bar x 6
Push-up x 9
*Rest 60 seconds between each round/3 min AMRAP
Gymnastics
Accessory
Upright Row x 10 (3 rd)
MONDAY! – 12/19/16
WOD #1 – 20 min
2 rd – 75%, 80%
Power snatch + Hang squat snatch + Squat Snatch = 1 rep
3 Position Snatch x 3
3 rd – 85%, 90%, 95%
Snatch x 2
WOD #2 – For Time
Reps: 18, 15, 12, 9
Thruster (95/65)
Box Jump (24/20)
Gymnastics
Chest 2 Bar x 5 (2 rd)
Accessory
Hammer Curl Press x 10 (3 rd)
SUNDAY! – 12/18/16
WOD #1 – 20 min
5 rds
Shoulder Press x 1
5 rds
Push Press x 3
5 rds
Push Jerk x 5
WOD #2 – For Time
AMRAP
Kettlebell Swing x 20
Goblet Squat x 20
Gymnastics
Handstand Hold x 30 ct (2 rd)
Accessory
DB Floor Press x 10 (3 rd)
BSW CrossFit Christmas Stocking Stuffers!
HEY CREW! We’ve got GREAT BSW CrossFit STOCKING STUFFERS! We got assorted BSW CrossFit Tshirts and FITAID! See me at the gym to finish off your shopping!
TGIF! – 12/16/16
WOD #1 – 15 min
2 rds
Hang Clean x 8 (155/105)
1 rd
Hang Squat Clean x 5 (155/105)
2 rd
Squat Clean x 5 (165/115)
Squat Clean x 5 (175/125)
WOD #2 – 15 min
AMRAP
Deadlift x 9 (245/135)
Pull-up x 8
Squat Clean x 9 (155/95)
Gymnastics
Chest 2 Bar (1 rd)
Accessory
Bench Press x 8 (3 rd)