BSW Crossfit
WOD #1 – 15 min cap
3 rds
3 Position Clean x 3
3 rds – Clean
80% x 3
85% x 3
90% x 3
WOD #2 – for time
Reps: 15 – 12 – 9
Toes 2 Bar
Wall Balls (20/14) (10’/9’)
Thrusters (75/45)
Gymnastics
Practice Double-Unders
Accessory
Hammer Curl Press x 10 (4 rds)
WOD #1 – 15 min cap
3 rds
3 Position Snatch x 3
3 rds – Snatch
80% x 3
85% x 3
90% x 3
WOD #2 – 4 min cap
Partner WOD
3 rd of: in teams of two, alternating minutes
Air Squat
American Kettlebell Swing (55/35)
Box Jump/Step-up & Over (24/20)
Burpees 2 Plate
– Two minutes at each movement, alternating team members on the minute
– Team member 1 will complete one minute while team member 2 rests
– Team member 2 will complete one minute while team member 1 rests
Gymnastics
Practice Double-Unders
Accessory
Hammer Curl Press x 10 (4 rds)
WOD #1 – 10 min cap
Partner WOD
Hang Power Clean x 20 (135/85) (115/65)
Box Jump Over x 30 (24/20)
Calorie row x 40
Double-unders x 50 (Single-unders x 100)
WOD #2 – 4 min cap
Partner WOD
Push Press x 60 (115/75) (75/45)
WOD #3 – Maximum Points Dart Game
Partner WOD
Row x 300 reps
Gymnastics
Accessory
WOD #1 – 20 min
3 rds
Front Squat x 8 (155/95)
3 rds
Overhead Squat x 8 (155/95)
3 rds
Power Hang Clean x 10 (155/95)
WOD #2 – 10 min
AMRAP
Deadlift x 3 (205/145)
Toes 2 Bar x 3
Deadlift x 6
Toes 2 Bar x 6
Deadlift x 9
Toes 2 Bar x 9
Etc…
Gymnastics
Modified Handstand Push-up x 5 (3 rd)
Accessory
Leg Press x 10 (3 rd) (360/270)
WOD #1 – 15 min
Snatch
73% x 3 (2 rd)
77% x 2 (3 rd)
88% x 1 (5 rd)
WOD #2 – For Time
4 rd
Power Snatch x 10 (115/80)
Bar Facing Burpee x 12 (These Burpees will count toward the monthly challenge)
Gymnastics
Modified Handstand push-up x 5 (2 rd)
Accessory
Dumbbell Floor Press x 10 (3 rd)
WOD #1 – 6 min
Find you 1 rep max on the Barbell Clean
WOD #2 – For Time
Reps: 15,12,9
Thruster (115/75)
Pull-up
WOD #3 – 9 min
2 rds – 1 min rest between rds – max reps on each exercise
Burpee 2 Plate x 1 min
Goblet Squat (55/35) x 1 min
Kettlebell Swing (Am) (55/35) x 1 min
Box Overs (24/20) x 1 min
Gymnastics
Hanging “L” raise x 10 (2 rds)
Accessory
Barbell Curl x 15 (4 rds)
WOD #1 – 30 min
Partner WOD
AMRAP
Row x 10 Calories
Hang Snatch x 10 (95/45)
Push Press x 20 (95/45)
Wall Ball x 10 (20/14) (10’/9’)
Row x 10 Calories
**One athlete works at a time and must go thru the entire set of exercises before transitioning to the next athlete
WOD #1 – 10 min
5 Rds
Power Clean x 3
**Post loads to board
WOD #2 – Total Reps
4 rds – 6 min/rd
Row x max calories – 1 min
1 min rest
Wall Ball x max reps – 1 min
1 min rest
Burpee 2 plate x max reps – 1 min
1 min rest
Gymnastics
Chest 2 Bar x 10, 8, 6, 4, 2
Accessory
Hammer Curl Press x 10 (3 rd)
WOD #1 – 20 min
Part 1 – 10 min
3 rds – Power Snatch + Hang Squat Snatch + Squat Snatch = 1 rep
3 Position Snatch x 3
Part 2 – 10 min
Work to a heavy single Snatch
WOD #2 – For time
Box Jump/Step-up x 50
Kettlebell Swing x 50
Walking Step Lunges x 50
Push Press x 50
Burpee 2 Plate x 50
Gymnastics
Pull-up x 10,8,6,4,2
Accessory
Rower x 3500 points on the Dart Game
January 2017 Athlete: Sandy Harrison
1) What is you occupation?
I’m a substitute teacher with the Greenville County School System.
2) What is your hometown?
Greenville, SC
3) What is your favorite workout?
I actually like the “12 Days of Christmas”. I also like partner WOD’s.
4) What is your favorite lift?
Back Squats
5) What class do you usually attend?
4:30 class during the work week and the 2:30 class on Sunday’s.
6) How did you find out about BSW CrossFit?
My son visited BSW CrossFit with a friend and he came home and told me that I would like this. I also heard about it from friends who were already members of BSW CrossFit.
7) Did you participate in a sport in high school or college?
Yes, I was a cheerleader all 4 years in high school.
8) How long have you been doing CrossFit?
2 years.
9) What is the toughest part of CrossFit for you?
Anything that has the word “Snatch” in it.
10) Has CrossFit changed your life outside of the gym?
CrossFit has made me healthier and stronger both mentally and physically. CrossFit has given me confidence in the gym and in my life in general.
11) What or who motivates and inspires you?
The group I workout with motivate and inspire me. We all have our own strengths and weaknesses and we all encourage each other.
12) What are your hobbies outside of CrossFit?
I am an outside person, so I like to work in the yard, fish, swim and go to the beach. I LOVE to play cornhole!
13) What is your favorite aspect of BSW CrossFit?
If I have had a stressful day, my stress is relieved and my energy level is increased after working out at BSW CrossFit.
14) Do you have any tips for new members?
Just come and try it and don’t give up after the first few workouts! No matter what your level is, there is a workout for you. If you stick with it, you’ll be surprised at what you can accomplish.
15) What is your favorite memory at BSW CrossFit?
When I was able to do Toes-2-Bar!