All I do is win

Sign up for the BCS Games today! If you are hesitant or nervous don't be! We designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com

Game on...

Back Squat
Work up to a heavy single, complete 5 singles

3 rounds for time:
10 Squat cleans (155/115#)
50 double unders

Evolve

Checkout Gary G. doing thrusters last weekend with Coach Omar H. in the background motivating him!

Bench Press
5-5-5-5

10 Rounds for time:
10 Double Unders (unbroken set)
5 Thrusters (135/ 95) (unbroken set)


Post loads and time to comments.

Spring Un-broken

The Affiliate Team has 75 days to prepare for Regionals....be ready, it will be tough...

Skill:
Double Unders

WOD:
3 min max rounds of 10 unbroken double unders
1 min rest
400 m run for time
1 min rest
3 min max rounds of 10 unbroken double unders

Score is number of double under rounds and 400m run time
Double Unders must be 10 unbroken, any breaks the round must start over. 400m is loop course.

Body weight wod:

10,9,8,7,6...2,1

squat jumps (performed like 2nd half of burpee, full squat-jump-clap over head)

Plyo push-ups (movement is a push-up where you push up forcefully to lift hands off ground, clap, and land with hands ready for next push-up) can be done from feet or knees

Rollin on Thirties

Update: we have decided to cancel the 5am class on WED morning. we will start at 6 am and roll on as usual. Be careful getting to the box.
 -D

Heads up guys, only 4pm and 5pm classes this afternoon, just in case the world does snow over we want everyone at home with their families or pets, not driving after a sick wod in bad weather. enjoy the evening off and look tomorrow morning for a class update.

D

Get you some Shawn P!

Back Squat
3-3-3-3

Hopper for time:
30 Deadlifts (bodyweight)
30 Double Unders
30 KTE 
30 DB Split Cleans (30#)
30 Wall-Balls

Wish-Wash

The current on-ramp class is proving to be an athletic group, we are excited to get them into our regular classes after next week.

Skill Work-

Double unders

Box jumps

Handstand push-ups

Then...
6 rounds of:
15 seconds rowing, for fastest 500m split
45 seconds rest

rest 1 minute

2 minutes max reps knees to elbows
-feet can't touch ground

post lowest 500m pace and KTE reps to comments

Jack be Nimble

Stud athlete - Joanna Tijerina

Push-press
5-5-5-5-5


20 double unders
10 wall-balls
18 double unders
9 wall-balls
16 double unders
8 wall-balls
...continue pattern until...
2 double unders
1 wall-ball

Swagger

Handstand Hold
3 attempts at max length of hold

20 min AMRAP
7 push-press (95#)
30 double unders
30 medball slams(20#)

Repeat, Repeat, Repeat

Skill work
Double unders

For time:
21-18-15-12-9-6-3
SHDP (75#)
Ring Rows

Hypoxia

Traci Smith and Niki Lewis are two of our star athletes in the 8:30am "Ladie's Only" class.

Back Squat
3 attempts at max load

3 rounds for time:
400m row
400 m run
40 double unders

Lean on Me

Last night we had 9 athletes graduate on-ramp and they will be starting CrossFit classes next week. Look for them and make them feel welcome!

Back Squat
8-8-8-8-8


With a partner complete 4 rounds:
50 yards of walking lunges
paired with max reps of:
double unders
sit-ups
SDHP(75/55#)

partner 1 completes lunges while partner 2 does exercise, switch until each person has done all three.

Body weight wod:

4 rounds for time of:

400m run

40 Squats

Jump!

Now that's more like it.....Josh Smith doesn't leave anything at the box.

Back Squat
3-3-3-3-3

For time:
100 double unders
50 renegade rows (30#)
25 sit-ups
100 double unders

Organized Chaos

Current "on ramp" athletes learning cobra with big smiles on their face.

Split Squat
3-3-2-2-2/each leg

With a partner gain highest score for:
3 minutes double unders (1pt each, singles are .25 pts)
1 min rest
4 minutes kb swings (1pt each)
1 min rest
5 minutes rowing (1 pt. every 10 meters)
1 min rest
1 minute suicide sprints (1 pt. for down and back)

Hurry Up and Wait

New athlete (Caleb Venable) in the middle of "Helen" last week during on ramp.

Skill Work:
Double Unders


4 rounds for time:
30 squats
15 box jump
30 sec rest
30 Db chest presses on med ball
15 Db push-press
30 sec rest

post time and weight used to comments

friday the...

A sweat stain is a sign of a good WOD, we want you all to challenge this one next week. Wear your favorite t-shirts next week, work hard, then lay on your backs POST WOD. We'll take pictures of the best ones.

overhead squats
5-5-5-5-5

for time:

20 wall-balls
25 double unders
10 burpees
25 double unders
200m run
25 double unders
10 burpees
25 double unders
20 wall-balls

Chippendale

The one and only George pretending he is tired.

Skill work
Double Unders
Cleans

all for time-

3 rounds of
5 power clean and press
10 knees to elbows

2 min rest

3 rds of
15 push-ups
20 double unders

2 min rest

2 rounds of
5 power clean and press
10 knees to elbows

1 min rest

2 rounds of
15 push-ups
20 double unders

Little Miss Sunshine

With a Partner complete
9-15-21 reps of
Sumo DL high-pull
Box Jumps
Kb Swings

Partner A completes a round of  lifts while partner B completes continuous Double unders. Switch after each round, each person completes all 3 rep sets.

Just Another Girl

front squat
3-2-2-1-1

Annie
50-40-30-20 and 10 reps for time of
double unders (sub tuck jumps)
sit-ups

Shes Got Skills

Back Squat
3-3-2-2-1

Skill work
double unders

Row 2k for time

A Good Lashing

OH squat-
5-5-5-3-3

3 rounds for time:
200m run
15 pull-ups
30 double unders (sub tuck jumps)