avatar

About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Friday, September 22, 2017

Box Squat 2
EMOM 12 x 2

Deadlift
6 x 1

Barbell Row
4 x 8

Thursday, September 21, 2017

3 Rounds for max reps.
1 minute at each station.

Wall Balls
rest
Hang Power Cleans
rest
Row for Calories
rest
Burpees
rest

Here are your 4 Team Series workouts for this week. Please review the workout description and movement standards.

Workout times are:
Thursday 6:15 to 8pm
Friday 6:15 to 8pm
Saturday 9 to 11am

You need to sign in on MindBody to be entered in a heat schedule for times above.
Workouts will be validated if they are judged by approved judges.

Wednesday, September 20, 2017

Press

Strict Pull Up
3 x 8 Reps
or
1RM

AMRAP in 3 min:
Max Bike

rest

AMRAP in 3 min:
8 T2B
10 Thrusters

Tuesday, September 19, 2017

Front Squat

Romanian Deadlift
3 x 10

6 Rounds
4 Box Jumps
12 SA DB Complex
rest

Monday, September 18, 2017

5 Rounds, AMRAP in 3-Minutes
3 Power Cleans
6 Push Press
30 DUs
Rest

Sunday, September 16, 2017

Axle Bar Bench
9 x 3

21 – 15 – 9
Bike
SB Power Cleans

Saturday, September 16, 2017

“Nate”
AMRAP in 20 minutes:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings

Friday, September 15, 2017

Box Squat – Back Rack
12 x 2

Sumo Deadlift
6 x 3

4 Rounds
8 Pull Ups
Length Sled Row

Thursday, September 14, 2017

Partner WOD!

AMRAP in 20min with Teams of 2 going round for round
400 m Row
Dumbbell Complex

Pop Up Shop with Sweat Society, Hutch + Howl Juice, Barbell Mama, and Farm Fresh Honey

Wednesday, September 13, 2017

Floor Press w/ Chain

EMOM for 12 min
min 1 5 Ring Rows
min 2 Length KB Farmers Carry
min 3 30 RKB Swings

Tuesday, September 12, 2017

Deadlift off Blocks

Every :90 for 15 min:
5 Hang Power Clean
12 Push Ups

Monday, September 11, 2017

800m Run/Row
50 Wall Balls
50 Box Jumps

600m Run/Row
35 Wall Balls
35 Box Jumps

400m Run/Row
25 Wall Balls
25 Box Jumps

Sunday, September 10, 2017

Pause Bench Press
9 x 3

Challenge
1 x Max Reps

AMRAP in 8 min
1 Power Clean & Jerk
1 T2B
1 Power Clean & Jerk
1 Pull Up
* modified from BCBD 2017 🙂

Saturday, September 9, 2017

For time:
200m Sled Drag
400m Run
200m Sled Drag
400m Run

Rest

AMRAP in 6 min
15 Cal Bike
15 KB Goblet Squat

Friday, September 8, 2017

Box Squat – front squat
8 x 2

3 Rounds:
400m Run
10 Hang Power Snatch
10 Burpees

Thursday, September 7, 2017

3 Rounds

AMRAP in :90
Run 300m
D Ball to Shoulder

Rest

AMRAP in :90
Run 300
KB Swing

Rest

Wednesday, September 6, 2017

Sling Shot Bench

For time:
80 DU’s
20 DB Press
60 DU’s
15 DB Press
40 DU’s
10 DB Press
20 DU’s
5 DB Press

Tuesday, September 5, 2017

Box Squat

3 Rounds
24 SL RDL
24 KB Step Up

Glute Ham Raise
4 x 8

Monday, September 4, 2017

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this (USA) great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Sunday, September 3, 2017

AMRAP TGU in 10 Min

BCBD Team WOD 3
AMRAP in 8min
6 DB S2OH
10 Box Jump Overs
Parking Lot Run

Saturday, September 2, 2017

Hells Bells Kettlebells w/ Suzanne

4 Rounds
:30 Snatch Right Arm
:30 REST
:30 Snatch Left Arm
:30 REST

Rest

:30 Double KB Clean & Jerk
:30 REST

Rest

4 Rounds
:30 Goblet Squat
:30 REST
:30 Push UPs
:30 REST

 

Holiday Monday Murph!  Sign up online!

Friday, September 1, 2017

Front Squat Box Squat
12 x 2

Partner WOD!
2 rounds
15 tire flips
60 Hollow rocks
75 Double KB Fr. Rack Lunge
* Courtesy of Hybrid Athletics

Thursday, August 31, 2017

AMRAP in 6 min
5 Pull Ups
10 Box Jumps
Fire Hydrant Run

rest

AMRAP in 6 min
15 Cal Bike
20 American KB Swings

rest

AMRAP in 6 min
250m Row
10 Push Ups
30 DUs

Wednesday, August 30, 2017

Press
3 x 5

“Just 9 Minutes”
Three sets for max rounds of:
Hang Power Clean
Front Squat
Push Press
Rest
*Workout courtesy of CrossFit Invictus

Tuesday, August 29, 2017

Deficit Sumo Deadlifts

 

For Time:
10 – 1 Wall Balls
1 – 10 Ring Rows

Monday, August 28, 2017

4Rounds
10 Alt DB Snatch
15 Box Jumps
400m Run
Rest

Sunday, August 27, 2017

Bench Press
6 x 5

Dips
3 x 5 reps

3 Rounds
400m Run
21 KB Swing
7 Pull Ups

Saturday, August 26, 2017

Summer Fun, Summer Not Coaches WOD w/ Ryan

EMOM
ODD: 10000/7500 LBS G2OH
EVEN:Alt. Rope Climb
Pistols
HSPU
MOF BURPEES
MU’S

Friday, August 25, 2017

Fr. Squat Box Squat
12 x 2

Sumo Deadlift
8 x 1

DL Isometrics
3 x

3 Rounds
Length Reverse Lunge Row
20 GHD Hip Ext.

6:15 PM Good luck and farewell WOD for Coach Deni!
“Last Bus!”
10 – 1 Sandbag Clean
1 – 10 Sandbag TGU

7:15 PM Open and Pot Luck BBQ

 

Thursday, August 24, 2017

3x Handstand Holds

For Time:
10 Power Clean
100 DU
8 Power Clean
80 DU
6 Power Clean
60 DU
4 Power Clean
40 DU
2 Power Clean
20 DU