May I have Another?

TheBCSgames.com- if you don't know what to do with this link by now, you need to get to the gym AQAP.

Weighted strict pull-ups
5-5-5-5-5

For time:
25 Burpees
50 SDHP
25 Burpees

For Whom the Bell Tolls

Kendra (Thruster) and Mary (Burpee) are definitely CrossFit Divas!

Deadlift
work to a heavy 3,each rep from a dead stop.
10 min time limit.


5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Ticket to Ride

Here's a pic from Monday nights "on-ramp" class, we're excited to get this group going and we'll see you all tonight at 7pm!

Skill:
SDHP

Tabata mash-up:
8 rounds of each with 1 min rest between each exercise-
SDHP(75#)
Row
Overhead Squats (PVC)

Post SDHP weight and mash-up score to comments

Some old, Something new

How low will you go today?

Snatch Balance
5-5-5-5

30-25-20-15-10
Wall-balls(20/14#)
SDHP (75/55#)

Repeat, Repeat, Repeat

Skill work
Double unders

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

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

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

The Old Ball and Chain

With a kettlebell complete 5 rounds for time:
9 one arm snatches, both arms
12 overhead walking lunges, each arm
15 Kb SDHP

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.

My Name is Mud

4 rounds of:
250m row
25 SDHP
5 burpees

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)

Get a Good Grip

Front Squat
3-3-3-3-3

max rounds in 20 min of:
5 Thrusters
7 Hang Cleans
10 SDHP