Gymnastictastic

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- benefiting the Lincoln Center in College Station


THE ELECTRICIAN making deadlifts look easy after the Dansby Duo!

Overhead squat
3-3-3-3

For Time:
800m run
21 ring dips
50 box jumps
21 ring dips
800m run

Slow Burn

Where has Cesar been?

Skill:
Kb Swing
Ring Dip

WOD:
20 min AMRAP:
400m row
15 Kb swings (24/16 kg)
10 Ring Dips
5 Front Squats (115/75#)

sunny skies

ring dips
4 rounds of
30 seconds max reps
1 min rest

For Time:
400 m row
25 back extensions
25 sit-ups
400m run
25 back extensions
25 sit-ups
400 m row
25 back extensions
25 sit-ups

Meatball

Gotta love you some CrossFit, way to work Shawn P.!

Weighted Lunge
5 x 2 lunges per leg, alternating steps

4 rounds for max reps:
1 minute ring dips
1 minute ground to overhead (135/95)
1 minute 100m weighted shuttle

snow? what snow?

December/January Challenge - how long can you hold it?

Deadlift
2-1-1-1-1

With a partner complete for time:
400m run
50 ring dips
400m run
50 ring rows
400m run
100 ball slams
400m run
100 overhead plate lunges
1000m row

Compounding Interest

Front Squat
3-3-3-3


7 rounds for time:
5 Deadlift
10 Ring dips

Hodgepodge

Hang power clean
3-3-3-3-3

for time:
21 OH squat
9 ring dips
20 lateral jumps
15 OH squats
15 ring dips
20 lateral jumps
9 OH squats
21 Ring dips

Get Ya Some

Snatch Dead lift
3-3-3-3

Shoulder press
5-5-5-5

for time:
20-15-10-5
power snatch
ring dips

max reps in three minutes of:

jump rope
ring dips
rower
db thrusters

complete 3 minutes of exercise, rest 3 minutes between each