Not So Short, Not So Sweet

THE BCS GAMES - wods will post at 8PM...SIGN UP NOW


As of last night we have 78 athletes registered for The BCS Games and only 8 volunteers, PLEASE SIGN UP to volunteer. If you already know you are going to volunteer and have not signed up on THE BCS GAMES WEBSITE, please do so ASAP. We need at least 25 volunteers to make this event run smoothly.


Deadlift
Find 1 rm, drop 10 lbs, complete
1-1-1

For total time:
20 sit-ups
2 air squats
18 sit-ups
4 air squats
16 sit-ups
6 air-squats
14 sit-ups
8 air squats
..continue pattern until
2 sit-ups
20 air squats

Collateral

Julius has been CrossFitting with TWC since July of 2009, he has pushed through a lot of tough workouts. Keep it up man!

Skill:
Overhead Squat

WOD:
21-15-9
Overhead squat (115/75)
Sit-ups

Right About Now

Stuart Sharp has been CrossFitting for about a month now at our Box, keep working hard Stuart!

Deadlift
3-3-3-3-3
rest 1 min between each 3

4 rounds of "Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats

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

Fuel for the Fire

Jordan is a new athlete in CrossFit, here he's showing off great form on the press, full extension and head through the bar.....way to go rookie!

Deadlift
3-3-3-3-3

For time:
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run

Heavy Heart

Power clean
3-3-3-3


20 min AMRAP:
200m over head plate run (45#/25#)
15 KTE
12 Back Extensions
9 sit-ups

Start it off right

Our next On-Ramp class starts this Monday, click here to sign up.

Tabata Something Else
tabata intervals of:
pull-ups
squats
push-ups
sit-ups

1 min rest between exercises

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

Hard to the Core

TWC Trainer Amy Richardson celebrated her 40th birthday a couple weeks ago, Happy Birthday Amy!

December/ January Challenge

For time:
400m run
10-1
SDHP
Sit-ups
400m run

Ugly Duckling

5 rounds for time:
15 Hang Cleans
20 Sit-ups

rest 10 min

100 push-ups for time

special report

tabata deadlifts

4 rounds of:
20 sit-ups
50m bear crawl
10 pull-ups

Only in Horseshoes and Hand Grenades

Ironman Louisville, mile 14 of run

Deadlift
3-3-3-3-3

21-18-15-12-9-6-3
front squats
sit-ups

all work, no play

"Tabata Something else"

pull-ups
squats
push ups
sit-ups

8 rounds of each, 20 seconds of work, 10 seconds of rest
score is the lowest rep round of each exercise added.

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

I hate that girl

"Angie"
100 pullups
100 pushups
100 squats
100 situps

Grey Day

Back Squat
2-2-2-2-2-2

For time:
30-20-10-5
Sit-ups
Push-ups

Can you handle it?

5 rounds with a dumbell:
16 walking lunges
15 swings
14 sit-ups