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Wod-CrossFit-Tuesday-01/26/2021

We’re happy to announce that we’ve partnered up with WodUp.com to help us track and monitor your progress.

WodUp is a data tracking and workout app very similar to Beyond The White Board. We will ALWAYS post our daily class workouts here, but we’ll also be posting our class workouts in WodUp so that you and your coaches can track your progress.
You can find our WodUp marketplace at https://www.wodup.com/marketplace/bsg-training.
We’ll be posting daily wod tips along with feedback onto the group page
26th
A. Squat Clean + Hang Power Clean
EMOM x12 Min 1 Complex @ roughly 70-80% of 1RM
+
4 RFT
20 Hang DB Clean and Jerk (10/arm) 50/35
Run 400m

Comments

Alex RuggiereWod-CrossFit-Tuesday-01/26/2021

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Wod-CrossFit-Monday-01/25/2021

25th

A. Back Squat; 8, 6, 4, 2
+
4 RFT
50 Dubs/100 Single Unders
Row/Bike/Ski 30/22 Calories
7 Burpee Box Jumps 24/20
RX+ 7/5 ring muscle ups

Comments

Alex RuggiereWod-CrossFit-Monday-01/25/2021

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Wod-CrossFit-Friday-01/22/2021

22nd
A. Push Press; work to a 1RM, post your result
+
20 Min AMRAP

Bike/Ski/Row 12/9 Calories
10 Push Press; 96/65
Bike/Ski/Row 12/9 Calories
50 Dubs
15  Push Jerks 95/65

Comments

Alex RuggiereWod-CrossFit-Friday-01/22/2021

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Wod-CrossFit-Thursday-01/21/2021

21st
Farmers Carry
50m, x3 sets
— go heavier than last week!
+
For Total Time
Run 1 Mile
15 Devil’s Press 35/20
Run 800m
12 Devil’s Press 35/20
Run 400m
9 Devil’s Press 35/20
– rest 5 minutes before advancing
Bike 30/22 Calories
15 Burpee Box Jumps
Row 30/22 Calories
12 Burpee Box Jumps
Ski 30/22 Calories
9 Burpee Box Jumps

Comments

Alex RuggiereWod-CrossFit-Thursday-01/21/2021

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Wod-CrossFit-Wednesday-01/20/2021

20th
A. 3 sets
Deadlift; 15 TnG Reps
– rest 30 seconds
:20-40 second hollow hold
– rest 90 seconds
+
16 Min AMRAP
Buy in w/ 100m walking lunge
with remaining time:
12 Hang Power Cleans; 95/65
9 Pullups
6 Thrusters; 95/65

Comments

Alex RuggiereWod-CrossFit-Wednesday-01/20/2021

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Wod-CrossFit-Tuesday-01/19/2021

19th
A. Back Squat
10, 8, 6, 4, heavier than last weeks
+
7 RFT
10 Alt DB Snatch; 50/35
5 Box Jump Overs
Run 100m
– rest 2 min before advancing
10-9-8-7-6-5-4-3-2-1
Hand Release Pushups (RX+ do HSPU)
** double the air squats

Comments

Alex RuggiereWod-CrossFit-Tuesday-01/19/2021

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Wod-CrossFit-Monday-01/18/2021

18th

Warmup;
Run 200m
8 Butterfly pullups (use box assisted butterfly if needed)
:20 sec Hollow Hold
x3 Rounds
+
4 Sets For Times
15 T2B
12 BFB
9 Clean and Jerk 135/95
– rest 1 min bet sets
– rest 5 min before advancing
4 RFT
40 Dubs/80 Singles
8 Snatch 115/75
** score is total time including rests

Comments

Alex RuggiereWod-CrossFit-Monday-01/18/2021

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Wod-CrossFit-Friday-01/15/2020

A. EMOM x12 Min
1st; Bike/Ski/Row 10/8 Calories
2nd; TnG Hang Power Clean 3 reps; building from light
3rd; 8 burpees to 10# plate
+
3 RFT
20 T2B
10 Snatch 135/95
50ft single DB Walking Lunge

Comments

Alex RuggiereWod-CrossFit-Friday-01/15/2020

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Wod-CrossFit-Thursday-01/14/2020

A. Farmers Walk
100ft, heavy, x3 total sets
+
in teams of 2
4 RFT
30 Synchronized Air Squats
20 Clean and Jerk; 135/95 (one partner working at a time on clean and jerks)
10 Syncro BFB

Comments

Alex RuggiereWod-CrossFit-Thursday-01/14/2020

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Wod-CrossFit-Wednesday-01/13/2020

A. Back Squat; 12, 10, 8, 6
– building from light
+
10 Rounds
5 Squat Cleans; 155/105
Run 100m
immediately into…
30/22 Calorie Bike
30/22 Calorie Ski

Comments

Alex RuggiereWod-CrossFit-Wednesday-01/13/2020