• WOD
  • About
  • Contact
Workout of the Day

20140130-FriBCSO

1/30/2015

0 Comments

 
6 Rounds for time of:
5 Burpees
10 Kettlebell Swings 53/35
15 Goblet Squats 53/35 (a squat holding your kettlebell)
0 Comments

20140128-WedBCSO

1/28/2015

0 Comments

 
Skill work:
Double-Unders
-then-
7 minute AMRAP
10 T2B
20 Wallballs 24/20
0 Comments

20140127-TueBCSO

1/27/2015

0 Comments

 
15 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Sit-ups


I have a lunch commitment with my daughter today, and then I am attending Chief Allen's funeral, so I will not be at the 11:00 workout today. The workout is made up of simple movements, so everyone should be familiar with them. Have fun.
0 Comments

20140126-MonBCSO

1/26/2015

0 Comments

 
Strength
Squat Snatch 4x2 @ 80 percent of 1 rep max
-then-
10 minute AMRAP
rounds and reps for time
Open 14.1
30 Double Unders
15 Power Snatches 75/55 65/45
0 Comments

KAREN

1/23/2015

0 Comments

 
20150123-FriBCSO

Ok gang, for Friday here's one of the infamous "Girl WODs"!
*** KAREN ***
150 Wall-Ball Shots for Time 20# for guys / 14# for girls


Here is a demo video link: http://media.crossfit.com/cf-video/CrossFit_Wallball.mov.  You don't have to have a ball on the floor to touch your butt to, but that is one way to make sure you are getting low enough.  The full squat is actually more important than the height you throw the ball.


0 Comments

20150122-ThuBCSO (Gut-check)

1/22/2015

0 Comments

 
10 Burpees
10 Thrusters (95/65)
10 Pushups
10 Thrusters
10 Situps
10 Thrusters
10 Pullups
10 Thrusters
10 Toes-to-Bar 
10 Thrusters
0 Comments

20150121-WedBCSO

1/21/2015

0 Comments

 
200 Meter Run
10 HSPU's
20 Dumbells G2OH 45/25
30 Dumbbell Push-Ups
40 Sit-Ups
50 Air Squats
200 Meter Run
-then-
2 Rope Climbs
0 Comments

20140120-TueBCSO

1/20/2015

0 Comments

 
Strength
Bench Press 4 x 3 @ 90% of 1RM
-then-
5 Rounds for time:
20 Power Cleans 95/65
50 Double Unders
0 Comments

20140116-FriBCSO

1/16/2015

0 Comments

 
Open Gym Friday

Do some stretching or rowing

-However, if you do want a full-blown workout...-

200 Meter Run
10 HSPU's
20 Dumbells G2OH 45/25
30 Dumbbell Push-Ups
40 Sit-Ups
50 Air Squats
200 Meter Run
-then-
2 Rope Climbs
0 Comments

20150115-ThuBCSO

1/15/2015

0 Comments

 
Back Squat
3 x 3 @75 percent of 1RM
-then-
METCON
3 rounds for reps
1 minute Dead Hangs
1 minute Double Unders
1 minute KB Swings 53/35
1 minute Box Jumps 24/20
1 minute Rest

Repeat

0 Comments
<<Previous

    Author

    CrossFit BCSO

    Archives

    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014

    Categories

    All
    Back Squats
    BCSO
    Benchmark WOD
    Bench Press
    Burpees
    Cleans
    CrossFit
    Deadlifts
    Double Unders
    Double-unders
    Front Squats
    GHDs
    Girl WOD
    Handstand Pushups
    Hero WOD
    Lunges
    Overhead Squats
    Pull Ups
    Pull-ups
    Ring Dips
    Rowing
    Snatches
    Thrusters
    Toes-to-Bar

    RSS Feed

Powered by Create your own unique website with customizable templates.