Month: December 2016

January Physical Challenge 2017

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)

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)

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

 

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)

 

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)

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)

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)

 

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!

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)