Author: chbennett

BSW CrossFit – CrossFit

Warm-up

Rope Climb (AMRAP 4)

4 Min Cap

WOD 1

Metcon (Time)

20 Calorie Row

5 Squat Snatches
5 Rounds

WOD 2

Metcon (AMRAP – Rounds and Reps)

5 Thrusters (95/65)

10 Walking Lunges

15 Double Unders
AMRAP 8

Sunday: CLOSED

Monday: 5:45am class is CANCELLED.
4:30, 5:30 and 6:30pm classes are on as usual.

Hope Y’all have a great Labor Day Weekend!

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – EMOM 9
Power Snatch Complex
Snatch Deadlift
Low-Hang Power Snatch (below knee)
**Post weight to board

WOD #3 – For Time
“HAIL MARY”
200 Double Unders
100 Calorie Row
40 WallBalls (20/14) (10’/9’)
20 Power Snatches (115/80)
**Post time to board

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – For Time
“Big Helen” – 3 rounds
600 Meter Run
21 Kettlebell Swings (Am) (55/35)
12 Chest 2 Bar Pull-ups
**Post time to board

WOD #3 – For Time
“Big Bertha” – 3 rounds
21/15 Calorie Row
5 Medicine Ball Cleans (20/14)
Round 1 – 1 rope climb
Round 2 – 2 rope climbs
Round 3 – 3 rope climbs

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – 12 Minutes
Deadlift – Build to heavy set of 2
Not intended to be max effort, general area btwn 75% & 80%
Practice two “dead-stop” singles and two touch-and-go reps

WOD #3 – For Time
“NAPALM” – For Time – 2 Rounds
15 Chest 2 Bar Pull-ups
15 Bar-Facing Burpees
25 Deadlifts (205/145)
25 WallBalls (20/14)(10’/9’)

WOD #4 – Not for Time
150/100 Calorie Row
Males – 15 Calories Slow, 15 Calories Fast
Females – 10 Calories Slow, 10 Calories Fast
Increase intensity during fast paces where final is sprint
Slow pace is “Conversational” recovery pace

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – For Time
80/60 Calorie Row
60 Dumbbell Power Snatches (35/20)
40 Abmat/Std Sit-ups
20 Shoulder to Overhead (95/65)
20 Front Rack Lunges (95/65) **Walking or Stationary
**Post time to board

WOD #3 – EMOM 10
Even Minutes (Starting at 0:00) – 3 Single Arm DB Overhead Squats (Each Arm)
Odd Minutes (Starting at 1:00) – Practice Handstand Hold or Handstand Walk

WOD #4 – 10:00 for Practice–Rope Climbs
Intention is not to overwork our shoulders here – but to simply get some repetitions in on the rope. Athlete’s choice to complete legless climbs, legged climbs, or a combination of the two. Full rest between repetitions – let’s spend these minutes improving our technique, keeping this movement fresh in our repertoire.

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

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

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!

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)