Brick House

Ladies of the BCS Games. Oh and that guy.

"Christine"
3 rounds for time:
500m row
12 Bodyweight Deadlifts
21 box jumps

Raise up

Registration for The BCS Games closes Thursday, April 29th at 11:59pm. If you are on the fence about signing up JUST DO IT! It will be one of the most exciting events EVER in the BCS! Register Here
We still need volunteers!

Bench press
Work to a heavy 5


5 rounds for time:
3 Deadlifts (275 #)
10 box jumps (24 inch)


So after the most recent heat wave, many convos with some of you crossfitters both in and out of class( this is for you afternoon ladies!) and the fact that most of us are discovering the beauty of this already, i bring you an article about shirtless wods at the box. This was written by a guy named wes who owns and runs crossfit austin (along with a guy named boone). wes started out right here in college station as a client and moved to austin to pursue bigger and better things. Anyway, he wrote this some time ago, and although i've edited it somewhat for family friendly content, please read it, laugh, and take away what he is trying to say which is simply, shirts aren't required at any point during a workout.....enjoy!

Take your shirt off, wave it around your head like a helicopter. (credit to wes)

I’m going assume that all of you out there in cyberspace are either CrossFitters or involved in CrossFit somehow. As CrossFitters there are a few things that we all seem to take a great deal of pride in: taking pictures in front of things in a handstand, putting kettlebells on t-shirts, and buying shoes that really accentuate our toes. The list goes on and on. Well, I think its about to time to address an important issue in this community: as a CrossFitter when, why, and where do I remove my shirt? Is there a bigger threat to XFit (don’t call it that) than the unsolicited, unmerited, unAmerican shirt removal? Me thinks not.

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

Incomplete Madness

What was harder today, the box jumps, wall ball or run?

 Bench Press
5-5-5-5-5

3 Round "Kelly":
400m run
30 box jumps (24inch box)
30 wall-ball (20#)

Body Weight WOD:

10 burpees

Tabata squats 8 rounds of 20/10

400m run

Tabata squats 4 rounds of 20/10

200m run

Tabata squats 2 rounds  of 20/10

10 burpees

People are Crazy and Times are Strange

Watch Kirk hit up a 435# deadlift yesterday...

Skill work:
Wall- Balls


For time:
800m run
25 box jumps (24 inch)
50 wall-balls (20#)
25 box jumps (24 inch)
800m run

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

Hunt

Marcos...Business as Usual

Back Squat
Work up to heaviest single


4 rounds for time:
12 thrusters
9 box jumps

Rebellion

Split jerk
3-3-3-2-2

5 rounds for time:
10 wall-balls (20#)
15 box jumps (24" box)
20 renengade rows (30#)

post thoughts to video in comments

Cracker jack

Tabata knee tuck/ L-hold
8 rds at 20sec on ,10sec off

10 min AMRAP:
200m run
15 box jumps

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

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

breathe deep

Squat Depth 101

Front Squat
5-5-5-5-5

3 rounds for time:
400m row
400m run
box jumps 20,15,10

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.

Lean on me

With a partner complete 2 rounds of:

400m run
25 kb swings
max rep box jumps
75ft walking lunge
25 kb swings
max rep box jumps


partner A does swings while partner B jumps, then switch.
score is total number of box jumps for both partners.

Southern weather

10 rounds for time:
3 cleans
5 box jumps
10 push-ups

The Grinder

4 rounds for time:
20 Db Split Cleans
15 box jumps
20 renegade rows
15 squats

Pop Lock and Drop it

7 rounds for time:
3 power snatch
7 box jumps

Porkchops

Back squat- 3rm
3-3-3-3-3-3-3

10 min amrap
7 jerk (behind head)
5 box jumps (max height)

Fight gone bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

what to watch

max rep thrusters

then-
4 rounds for time:
10 ring rows
20 box jumps
30 push-ups

compare to 6-30-09