6/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Burpees
2 rounds

WOD 1

Metcon (No Measure)

8 Body weight Deadlifts

20 Alternating DB upright rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls (95/65)

5 Muscle ups
AMRAP 8

WOD 3

Metcon (AMRAP – Reps)

10 Ground 2 Overhead (75/55)

10 Hip/Back Extensions
AMRAP 8

6/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

10 DB Push Presses

15 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

20 DB Tricep Extensions (1 DB/2 hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

200m run (20 Reps)

500m row (50 Reps)

200m run (20 Reps)

500m SkiErg (50 Reps)

200m run (20 Reps)

.5 mile Assault Bike (50 Reps)

200m run (20 Reps)

50 Double Unders (50 Reps)
AMRAP 21

6/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm KB Swing (35/25)

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat
EMOM 10

90 Reps Possible

WOD 2

Metcon (Time)

Buy In: 20 Devil Press (50/35)

4 rounds

10 Single Arm Overhead KB Walking Lunge (55/35)

10 Calorie SkiErg/Assault Bike

10 Ring Push-ups

Buy Out: 20 Devil Press (50/35)

6/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Cleans (155/105)

3 Push-Jerks

20 Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

3 Snatch Grip Deadlifts (95/65)

3 Hang Power Snatch

3 Overhead Squats
EMOM 15

135 reps possible

6/10/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm KB Swing (35/25)

7 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

3 Hang Clean High Pulls (165/125)

3 Hang Squat Cleans

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (75/55)

15 Double Unders

10 Burpee over Bar
AMRAP 10

6/9/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Air Squats

5 Chest 2 Bar

10 Push-ups
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (115/85)

20 Bent Over DB Rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (Time)

200m run

1 Rope Climb

15 Butterfly Sit-ups

1 Rope Climb
3 rounds

For time

6/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

6 Back Squats (75/55)

6 Alternating weighted Lunges (75/55)
2 rounds

WOD 1

Metcon (No Measure)

10 Box Back Squats (BW)

20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds

12 min cap

WOD 2

Metcon (Time)

100 Push ups

80 GHD Sit-ups

60 Jumping Jacks

40 Toes 2 Bar

20 Pull-ups

10 Handstand Push-ups
For Time

6/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1 min – Max Air Squat

1 min – Max Calorie Row

1 min – Max KB Swing (Russian) (55/35)

1 min – Max Box Jump (20″)

1 min – Push Press (75/55)

1 min Rest
AMRAP 17

3 rounds

6/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

10 Back Squats (75/55)

15 GHD Sit-ups
3 rounds

12 min cap

WOD 1

Metcon (No Measure)

10 Front Box Squats (185/135)

10 Alternating Supination Curls

10 Alternating Hammer Curls
3 rounds

WOD 2

Metcon (Time)

10 Wallballs (20/14)(10’/9′)

200m Row

5 Push Press (155/105)
5 rounds

6/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/105)

3 Overhead Squats

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Wallballs (20/14) (10’/9′)

20 Jumping Jacks

30 Double Unders
AMRAP 10

WOD 2

Metcon (Time)

8 Devil Presses (50/35)

3 Muscle Ups
3 rounds