Tuesday 2/6/18

Tonight is the FIRST night of our Crossfit classes being offered on Tuesdays & Thursdays! Come out and get those gainz on!

WOD #1 – EMOM 5
Toes 2 Bar x 12

WOD #2 – 15 min
Clean & Jerk
60% x 5
65% x 5
70% x 4
75% x 4
80% x 3
85% x 2
90% x 1

WOD #3 – For Time
Reps: 21 – 15 – 9
Overhead Kettlebell/Dumbbell Walking Lunge (70/40)
Chest 2 Bar

Skill: Double Unders

Accessory: 4 rd
Barbell Curl x 15
GHD Sit-up x 10

Wednesday, 12/20/17

CrossFit Workout

WOD #1 – 1 min
2 rds
Toe 2 Rope x 2 + Rope climb

WOD #2 – EMOM 5
Touch & Go Power Clean & Jerk x 5

WOD #3 – 7 min
Work to heavy single clean

WOD #4 – For Time (20 min Cap)
Dumbbell Snatch x 10 (35/20)
Burpee Box Jump-overs x 15 (24/20)
Dumbbell Snatch x 20
Burpee Box Jump-overs x 15
Dumbbell Snatch x 30
Burpee Box Jump-overs x 15
Dumbbell Snatch x 40
Burpee Box Jump-overs x 15
Dumbbell Snatch x 50
Burpee Box Jump-overs x 15

Skill:
Double Unders

Accessory:
Push-up x 100
Sit-up x 100

Partner WOD FRIDAY! 12/8/17

A big CONGRATULATIONS to Christian for receiving his Crossfit Level One Certificate! Be sure to give him a high five this afternoon at the gym!

PARTNER WOD
30 Minute AMRAP
1000m row (500m per partner)
40 American Kettlebell Swings (53/35)
40 Pullups (Scale: Ring Rows)
40 Walking Lunges
40 situps
*Pick a steady pace and stick to it, 30 minutes is a long time!

Wednesday 12/6/17

CONGRATULATIONS! to our athlete Laura Harrison on her graduation from North Greenville University this week. YOU GO GIRL!

Strength:
10 Minute EMOM
2 Front Squats
*Start at 60% of 1RM and build

Conditioning:
“The Chief”
5 rounds of a 3 min AMRAP:
3 power cleans (135/95)
6 pushups
9 air squats
*1 minute rest between rounds

CORE:
3×10 side plank twists (10 per side)

Sunday 12/3/17

Strength:
10 Minute EMOM
2 Strict Press
*Build to a heavy set

Conditioning:
12 Min AMRAP
8 Thrusters 95/65
10 Box Jumps/Step Ups
200m run

Core:
3 Sets
1 minute plank
15 tuck crunches
20 arch body rocks

Sunday, 8/27/17


source

Strength
The Bear Complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

5×3 *work up to a heavy set. Do not remove hands from the bar in between reps.

WOD
400m run
21 pushups, 21 situps, 21 air squats
400m run
15 pushups, 15 situps 15 air squats
400m run
9 pushups, 9 situps, 9 air squats

Optional Skill Work (for after class)
-Pullup negatives with 5 second chin-over-bar hold at the top 5-10 reps
-5 minute EMOM handstand hold 20-30 seconds each minute
-50 good mornings using light weight
-Mobility Work (foam rolling, static stretching, etc.)

 

Partner WOD Friday! 8/25/17

Strength
4 x 20 weighted lunges (walking or stationary)

WOD
20 minute AMRAP with a partner:

20 thrusters 115/75, 20 box jumps (24″/20″), 20 burpees

30 thrusters 95/65, 30 box jumps (24″/20″), 30 burpees

40 thrusters 75/45, 40 box jumps (24″/20″), 40 burpees

50 thrusters 45/35, MAX CALORIE ROW in remaining time!!!

Wednesday, 8/23/17

Strength
Push Press 5 x 5 at 75% of 1RM
*Find 1RM if you do not have one!

WOD
3 sets of: (1 min on, 1 min off)
-RKBS (70/53)
-Bar Facing Burpees
-Air Squats
-Abmat Situps
*You have rest during this WOD so make sure to go as fast as possible with good form during the minute you are working!

Optional Skill Work  (for after class)
-10 minute Double Under EMOM (however many you can do within 20-30 seconds of each minute)
-3×10 GHD Sit-Ups
-Mobility Work (foam rolling, static stretching)

Monday, 8/7/17

Happy Monday BSW CREW!

(pics from @thecrossfitgames)

Strength
5×5 Romanian Deadlifts (work up to a heavy set)
5×5 Pendlay Row (work up to a heavy set)

Conditioning
4 rounds for time: (time cap, 17 minutes)
10 pullups
20 pushups
30 abmat situps
40 air squats

Post weights and WOD time to the comments section so you can look back at what you have accomplished!