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CrossFit BCSO

CrossFit Journal: The Performance-Based Lifestyle Resource


Tuesday 2014-01-21
The 10s
10 Rounds for time (1 hour cap) of:
10 Pushups
10 Ring Rows
10 Lunges
10 Box Jumps (or steps)
10 Wall-ball shots
10 Burpees
10 Air Squats
10 Sit-ups
10 Upright Rows with Kettle-bell
​​10 Plank Twists


​Wednesday 2014-01-22
"Chelsea Lite"
5 Pull-ups
10 Push-ups
15 Squats
1 round each minute on the minute for 20 minutes
​(20 rounds total)



Thursday 2014-01-23
5 RFT
10 KB Swings (53#)
10 Jumping Lunges
10 Slam Balls (40#)
10 DB Presses (35#)



Friday 2014-01-24

"CFG Open 12.1"
Complete as many reps as possible in 7 minutes of:
​BURPEES



15 MINUTES
Monday 2014-01-27
1 minute of pull-ups
2 minutes of double-unders or jump-ropes
3 minutes of push-ups
4 minutes of kettlebell swings
5 minutes of squats
​Work is continuous for 15 minutes but have a pen and paper handy to write down total reps for each movement.


INSANE CINDY
Tuesday 2014-01-28
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 PULL-UPS
10 PUSH-UPS
15 WALL-BALLS
20 SIT-UPS


TECHNIQUE & MOBILITY
Wednesday 2014-01-29
TODAY WE ARE GOING TO SLOW DOWN A BIT AND GO OVER SOME FORM AND TECHNIQUE.  WE WILL ALSO LEARN ABOUT AND PERFORM SOME MOBILITY MOVEMENTS SO WE CAN LEARN HOW TO HELP OURSELVES WITH RECOVERY. TIME PERMITTING, WE
MAY TRY TO COVER SOME PERFORMANCE NUTRITION TOPICS.


Thursday 2014-01-30
WOD for Thursday 2014-01-30

"Fight Gone Bad!" Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row for calories
Rest One Minute.
​In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


​10X10X10
Friday 2014-01-31

10 ROUNDS FOR TIME OF:
10 V-UPS
10 PUSH-UPS
​10 SQUATS



OPEN GYM

Monday February 3, 2014

SINCE THE COUNTY OFFICES ARE CLOSED, WE WILL NOT HAVE AN ORGANIZED WORKOUT TODAY.  IF YOU DO GO TO THE GYM, WORK ON WHATEVER YOU NEED WORK ON.  IF YOU HAVE DIFFICULTY COMING UP WITH SOMETHING, THINK CORE.  DO SOME SITUPS, BACK EXTENSIONS, AND YOU HONESTLY CANNOT DO TOO MANY BURPEES.



SQUAT/METCON

Tuesday February 4, 2014 & Wednesday February 5, 2014 (Makeup day)

Back Squat 

2-2-2-2-2-2 @ 80%

All Sets at same weight.

Metcon (Time)

4 Rounds
25 KB Swings (70/53
25 WallBall (20/14)
*20 Min Time Cap



POWER CLEAN/METCON

Thursday February 6, 2014

Power Clean (10 x 2)

2-2-2-2-2-2-2-2-2-2

Touch-n-go (Top of Minute)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
10 Toes to Bar
15 Push Ups
30 Double Unders

Metcon (No Measure)

Challenge:
4 Rounds
12 Glute Ham Raises
Rest 1:30 between rounds



FRIDAY 300

Friday February 7, 2014

FOR TIME:

100 KETTLEBELL SWINGS

100 Lunges w/plate overhead

100 Pushups



ANNIE ​(BENCHMARK WOD)

Friday February 7, 2014

50-40-30-20-10 rep rounds for time of:
Double-unders
Sit-ups



MFA 300

Tuesday February 11, 2014

FOR TIME

30X REPS EACH, USE SAME BAR LOAD THROUGHOUT (95#/65#)

OVERHEAD SQUAT 

SQUAT CLEAN 

SIT-UPS

DEADLIFT

TOE-TO-BAR

KB SWING (53#/35#)

TURKISH GET-UP W/ BAR

SQUAT SNATCH

SUMO DESDLIFT HIGH-PULL

PULL-UPS



SEVEN X TEN

Wednesday February 12, 2014

Close Grip Bench Press

10-10-10 (Pick a weight you can press 10 times)

Metcon (7 Rounds for reps)

7 Rounds
Start a new round every 3 minutes
10 Power Cleans (Rx:155/115, S1: 135/95, S2: 115/75)
10 Burpees

* Rx = As Prescribed, S1 = Scale 1, S2 = Scale 2 *



"DEMANDA"
Thursday February 13, 2014
FOR TIME:
50 WALLBALLS
25 CHEST-2-BAR PULLUPS
40 WALLBALLS
20 CHEST-2-BAR PULLUPS
30 WALLBALLS
15 CHEST-2BAR PULLUPS
20 WALLBALLS
10 CHEST-2-BAR PULLUPS
10 WALLBALLS
​5 CHEST-2-BAR PULLUPS



OPEN GYM/REST

Friday February 14, 2014

TAKE TODAY TO WORK ON WHATEVER YOU WANT, OR TAKE IT AS A REST DAY AND RECOUP FROM THE WEEK.  GREAT WORK THIS WEEK.



WOD for Monday February 17, 2014 (President's Day)
OFFICE IS CLOSED SO NO ORGANIZED WORKOUT. IF ANYONE IS GOING IN TO WORKOUT, HERE'S ONE FOR YOU.
FRAN
21-15-9 REPS FOR TIME OF:
THRUSTERS (95/65)
PULLUPS



TUESDAY

Tuesday February 18, 2014

METCON (TIME)

4 ROUNDS
15 POWER SNATCH (95/65)
15 TOES TO BAR

BACK SQUAT
6 X 5 @ 80%



"THE MEGAN"

Wednesday February 19, 2014

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
15 Sit-ups
20 Air Squats


"KAREN"

Thursday February 20, 2014

For time:

​150 Wall-ball shots



"TRIPLE SEVENS"

Friday February 21, 2014

7 ROUNDS FOR TIME OF:
7 BURPEES
7 SIT-UPS
7 AIR SQUATS
*EXTRA CREDIT: 100 DOUBLE-UNDERS BUY-OUT*



"REP IT OUT"

Monday February 24, 2014

3 rounds, 60-30-15 reps of:
Deadlifts (135#/95#)
KB swings (53#/36#)
Push-ups

*Extra Credit*
10 Pistols each leg
100 Double-unders



"NO GUTS NO GLORY"

Tuesday February 25, 2014

2 rounds for time of:
20x Box jumps 
20x Push-ups
20x Lunges 
20x Squats 
20x Pull-ups 
20x Toes-to-Bar or Knees-to-elbows
20x Under-the-fence push-up 
20x Burpees 
20x Sit-ups
20x Mountain-climbers



"OPPOSING REP LADDERS"

Wednesday February 26, 2014

5 rounds for time of: (see round rep counts below)
50-40-30-20-10x KB swing (53#/36#) 
10-20-30-40-50x Abmat sit-ups 
100x Double unders



"BURNER"

Thursday February 27, 2014

5 ROUNDS FOR TIME OF:

25 OVERHEAD IN-PLACE LUNGES (45#/25# PLATE)

15 BURPEES



"CROSSFIT GAMES OPENWOD 14.1"

Friday February 28, 2014

COMPLETE AS MANY ROUNDS/REPS AS POSSIBLE IN 10 MINUTES OF:

30 DOUBLE-UNDERS

15 POWER SNATCHES (75#/55#) 



"MONDAY SNOW-DAY"

Monday March 3, 2014

COUNTY OFFICES ARE CLOSED, BUT YOU CAN DO THIS AT HOME.

COMPLETE AS MANY ROUNDS/REPS AS POSSIBLE IN 15 MINUTES OF:

5 PUSHUPS

10 SITUPS

15 AIR-SQUATS



"TUESDAY 10X3"

Tuesday March 4, 2014

​3 ROUNDS FOR TIME OF:

10 GOBLET SQUATS (HOLDING KETTLEBELL IN FRONT RACK)
10 CHEST-TO-BAR PULLUPS (SCALE TO STRICT PULLUPS)
10 ALTERNATING PISTOLS (5 ONE-LEG SQUATS EACH LEG)



"THE SMOKER"

Wednesday March 5, 2014

​COMPLETE AS MANY ROUNDS/REPS AS POSSIBLE IN 15 MINUTES OF:

5 THRUSTERS (115/75)

10 ALTERNATING KETTLEBELL SNATCHES (55/35)

15 MEDICINE BALL BURPEES 



"GRACE"

Thursday March 6, 2014

​30 CLEAN & JERKS (135/95)

​*THIS IS A BENCHMARK WOD SO RECORD YOUR TIME FOR FUTURE REFERENCE.*



"CROSSFIT GAMES OPEN WOD 14.2"

Friday March 7, 2014

From 0:00-3:00 minutes:

2 rounds of:  10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 minutes: 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 minutes: 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern until you cannot complete the round within the 3 minute period.



"MONDAY FUNDAY"

Monday March 10, 2014

METCON (Time)

150 Double Unders (300 singles)
100 Push ups
80 Straight-leg Deadlifts w/MedBall (20/14)
60 Power Cleans (95/65)
40 Jump-Squats w/MedBall (20/14)
** 20 minute time cap **



"THIS IS GONNA SUCK"

Tuesday March 11, 2014

30 REPS FOR TIME OF:

CLEAN & JERK BURPEES (RX: 115/75, SCALE: 95/65)



"WEDNESDAY HUMPDAY"

Wednesday March 12, 2014

TABATA (20 SEC OF WORK, 10 SEC OF REST)

10 ROUNDS EACH MOVEMENT
CHEST-TO-BAR PULLUPS
STEP UPS 20"
SLAM BALLS 25/15
BOX DIPS
SUPERMANS
JUMPING LUNGES




"DIRTY DOZEN"

Thursday March 13, 2014

12 MINUTE AMRAP OF:

12 WALL-BALL SHOTS (20#/14#)

12 BURPEES

12 HAND-RELEASE PUSHUPS



"CROSSFIT GAMES OPENWOD 14.3"

Thursday March 13, 2014

8 MINUTE AMRAP:

10 DEADLIFTS, 135 / 95 LB.

15 BOX JUMPS, 24 / 20 INCH

15 DEADLIFTS, 185 / 135 LB.

15 BOX JUMPS, 24 / 20 INCH

20 DEADLIFTS, 225 / 155 LB.

15 BOX JUMPS, 24 / 20 INCH

25 DEADLIFTS, 275 / 185 LB.

15 BOX JUMPS, 24 / 20 INCH

30 DEADLIFTS, 315 / 205 LB.

15 BOX JUMPS, 24 / 20 INCH

35 DEADLIFTS, 365 / 225 LB.

15 BOX JUMPS, 24 / 20 INCH

"MONDAY FUNDAY"

Monday March 17, 2014

FOR TIME:

50 WALL-BALLS

25 SIT-UPS

10 HAND-STAND OR HAND-RELEASE PUSH-UPS

40 WALL-BALLS

20 SIT-UPS

8 HAND-STAND OR HAND-RELEASE PUSH-UPS

30 WALL-BALLS

15 SIT-UPS

6 HAND-STAND OR HAND-RELEASE PUSH-UPS

20 WALL-BALLS

10 SIT-UPS

4 HAND-STAND OR HAND-RELEASE PUSH-UPS

10 WALL-BALLS

5 SIT-UPS

2 HAND-STAND OR HAND-RELEASE PUSH-UPS


"TRIPLET TUESDAY"

Tuesday March 18, 2014

20 MINUTE AMRAP OF:

30 - DOUBLE-UNDERS

20 - AIR SQUATS

10 - BURPEES


"WEDNESDAY HUMP-DAY"

Wednesday March 19, 2014

50-40-30-20-10X REPS

SUMO DEADLIFT HIGH-PULLS W/KETTLE-BELL (70#/55#)
SIT-UPS

​LUNGES



"THURSDAY NO-BURPEES"

Thursday March 20, 2014

20 MINUTE AMRAP:

6 PUSH-PRESS (RX-115/75, SCALE 1-95/65, SCALE 2-75/45)

8 PENDLAY ROWS (SAME WEIGHT AS USED ABOVE)

10 WALL-BALL PUSHUPS (ALTERNATE HAND ON BALL EACH REP)