SOOOO PUMPED! SUNDAY! – 12/4/16

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WOD #1 – 15 min

3 rds – 75%, 80%, 85%

Power Snatch + Hang Snatch + Snatch = 1 rep

3 Position Snatch x 3

 

WOD #2 – 5 min

1 rd

Toes 2 Bar x 40

 

WOD #3 – For Time

10 rds

Kettlebell Swing x 10 (55/35)

Goblet Squat x 10 (55/35)

 

Gymnastics

Hanging L Raise x 10 (3 rd)

 

Accessory

Hammer Curl Press x 10 (3 rd)  

TGIF! – 12/2/16

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WOD #1 – 15 min

FIGHT GONE BAD

3 rds

Wall Ball x max reps (20/14) (10/9) (1 min)

Sumo deadlift high-pull x max reps (75/45) (1 min)

Box Jump x max reps (20”)

Push-press x max reps (75/45) (1 min)

Row x max calories (1 min)

 

Rest 1 min

 

 

WOD #2 – 5 min

1 rd

Goblet Squat x max reps (55/35)

 

Gymnastics

Chest 2 Bar x 10 (2 rd)

 

Accessory

Barbell Curl x 10 (3 rd) 

December 2016 – Monthly Physical Challenge

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The physical challenge for December 2016 is to complete

3200 Kettlebell Goblet Squats

The kettlebell weights are the following.

  1. 55 lb Kettlebell – Men ages 14 to 54
  2. 35 lb Kettlebell – Men ages 12 to 14 and 55 & up
  3. 35 lb Kettlebell – Women 14 to 54
  4. 20 lb Kettlebell – Women 12 to 14 and 55 & up

Challenge Rules!

  1. Goblet squats can only be done during the time that the gym is open.
  2. The athletes bottom, behind, backside, butt must break the 90 degree plane of the knee.
  3. The athlete must come to a full standing position with the hips and knees extended and locked.
  4. Athletes are on their honor to perform the movement correctly and accurately record their reps on the challenge board.

(A video showing the proper technique will be posted within the next 24 hours!)

Awards!

There will be a nice reward for those completing the challenge before the end of the month.

CHALLENGE YOURSELF!

 

COLLEGE STUDENTS! SPECIAL DEAL!

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All College Students!

We’ve got a SPECIAL DEAL for you for your Christmas Break!  A college ID and $60 gets you a full BSW CrossFit membership.  From the time you get home in December to the time you go back in January, you’ll have full access to BSW CrossFit and any special classes we are offering!  For example, our Fundamentals Class!  We’re EXCITED to have you home and we look forward to seeing you at BSW CrossFit in Travelers Rest, SC!  Contact us at 864-918-0288 or email at jbbswllc@yahoo.com if you have any questions or need more information!