5/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

.5 mile Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

20 Alternating Supination Curls (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabat Time

WOD 3

Metcon (AMRAP – Reps)

EMOM 5

1 Rope Climb

100m SkiErg (10 Reps)

Rest 1 min

EMOM 5

6 GHD Sit-ups

6 Calorie Assault Bike

Rest 1 min

EMOM 5

25 Jumping Jacks

100m Row (10 Reps)
EMOM 17

1st EMOM – 55 Total reps poss.

2nd EMOM – 60 Total reps poss.

3rd EMOM – 175 Total reps poss

** Post total reps

5/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

Complex – Below 4 movements equal 1 rep

5 reps

1 Deadlift (135/105)

1 Hang Clean

1 Front Squat

1 Push Jerk

After each complex round of 5 reps

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

20 Strict Press (75/55)

20 Alternating Jump Lunges
AMRAP 10

WOD 3

Thruster (Work to Heavy Single)

4 min cap

Athlete must clean weight from the floor.

5/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

10 Back Squats (75/55)
2 rounds

WOD 1

Metcon (No Measure)

8 Back Squats (BW)

6 DB Hang High Pulls (3 ea arm)

4 DB Hang Snatches (2 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

20 Calorie Assault Bike/SkiErg (Alternate)

20 Kettlebell Swings (Russian) (55/35)

20 Push-ups

20 Double Unders
AMRAP 21

5/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

7 Wall Squats

9 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (155/115)

3 Hang Power Cleans

20 DB Tricep Extensions (1 DB/Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (Time)

Reps: 21-15-9

Calorie Row

Push Jerk (135/105)

Calorie SkiErg
For Time

5/3/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

7 Wallballs (20/14) (10’/9′)
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/95)

3 Overhead Squats

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Toes 2 Bar

5 Burpee 2 Plate

5 Handstand Push-ups

5 Chest 2 Bar Pull-ups

5 Hip/Back Extensions
AMRAP 15

5/2/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 mile run

WOD 1

Metcon (No Measure)

10 DB Push Press

20 DB Bent Over Rows
3 rounds

12 min cap

WOD 2

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Women – Wallball 14, 9′ – SDLHP 55# – Push Press 55#

4/30/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Front Squats (70% BW)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (75/55)
AMRAP 5

WOD 3

Metcon (Time)

200m Run

5 Devil Press (50/35)

5 Wallballs (20/14) (10’/9′)
4 rounds

For Time

4/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Thrusters (45/35)

1 Plate Push (D&B)
3 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

“One is half a good as the other”

100 Calorie Row

50 Hang Power Snatches (75/55)

25 Handstand Push-ups
For Time

4/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm DB Thrusters (5 ea arm) (35/20)

5 Pull-ups

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

5 Calorie Row

10 Box Jumps (24/20)

Rest 1 min

AMRAP 3

10 Hip/Back Extensions

5 Calorie Assault Bike

Rest 1 min

AMRAP 3

5 Handstand Push-ups

10 Double Unders
AMRAP 11

WOD 3

Metcon (Time)

5 Rope Climbs
3 min cap

4/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 mile run

WOD 1

Metcon (Time)

“Blackjack”

20 Push-up, 1 Butterfly Sit-up

19 Push-up, 2 Butterfly Sit-up

18 Push-up, 3 Butterfly Sit-up

17 Push-up, 4 Butterfly Sit-up

…Continue this pattern until …

2 Push-up, 19 Butterfly Sit-up

1 Push-up, 20 Butterfly Sit-up
For Time