8/7/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Toes 2 Bar

8 Wall Squats

10 GHD Sit-ups
3 Rounds

WOD 1

Metcon (Time)

50 Calorie Row

40 Box Jumps

30 Kettlebell Swings (Russian) (55/35)

20 Goblet Squats (55/35)

10 Burpee

20 Goblet Squats

30 Kettlebell Swings (Russian) (55/35)

40 Box Jumps

50 Calorie Row
35 min Cap

8/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

26 Alternating Single Arm Kettlebell Swings (Russian) (35/20)

5 Handstand Push-ups
4 rounds

WOD 1

Metcon (Time)

20 Hang Cleans (135/95)

20 Calorie Row

20 Box Jumps (24/20)

18 Hang Cleans (135/95)

18 Calorie Row

18 Box Jumps (24/20)

15 Hang Cleans (135/95)

15 Calorie Row

15 Box Jumps (24/20)

12’s, 9’s, 6’s, 3’s
For Time

8/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Single Arm Kettlebell Swings Right Arm (35/20)

5 Toes 2 Bar

25 Single Arm Kettlebell Swings Left Arm (35/20)

5 Toes 2 Bar
2 rounds

WOD 1

Metcon (AMRAP – Reps)

1 Deadlift (275/185)

3 Burpees

5 Kettlebell Swings (70/55)
EMOM 12

108 Total Reps for workout

WOD 2

Metcon (AMRAP – Reps)

10 Push Press (135/95)

5 Muscle ups
AMRAP 8

8/4/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Hang Kettlebell Snatches Right Arm (35/20)

10 GHD Sit-ups

25 Hang Kettlebell Snatches Left Arm (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

10 Devil Press (35/20)

5 Muscle ups
4 rounds

WOD 2

Metcon (Time)

200m Run

30 Walking Lunges

15 Hip/Back Extensions
4 rounds

8/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

3 Sumo Deadlift High Pull (95/65)

3 Calorie Row

3 Hang Snatch (95/65)

6 Sumo Deadlift High Pull (95/65)

6 Calorie Row

6 Hang Snatch (95/65)

9 Sumo Deadlift High Pull (95/65)

9 Calorie Row

9 Hang Snatch (95/65)

etc…
AMRAP 15

WOD 2

Metcon (AMRAP – Reps)

10 Wallballs (20/14)(10’/9′)

10 Double Unders
AMRAP 7

8/2/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

25 Calorie Assault Bike
2 rounds

WOD 1

Metcon (Time)

2 Rope Climbs

10 Box Jumps

10 Ring Dips

10 GHD Sit-ups
5 rounds

7/31/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

5 Pull-ups
5 rounds

WOD 1

Metcon (Time)

7 Ground 2 Overhead (135/95)

31 Air Squats

20 Calorie Row/Bike/SkiErg
4 rounds

7/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Hand Release Push-ups

15 Butterfly Sit-ups

20 Alternating Jumping Lunges
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/105)

Even Min – 8 Front Squat (135/105
EMOM 10

90 Total Reps in Workout

Post reps completed

WOD 2

Metcon (Time)

4 Rounds

10 Thrusters (95/55)

15 Butterfly sit-ups

10 Overhead Squats (95/55)

15 Push-ups

50 Push Press (95/55)
For Time

7/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Hang Kettlebell Snatches Right Arm (35/20)

10 GHD Sit-ups

25 Hang Kettlebell Snatches Left Arm (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

1 min – Max Calorie Row

1 min Rest

1 min – Max Calorie SkiErg

1 min Rest

1 min – Max Calorie Assault Bike

1 min Rest

1 min – Max Rep Double Unders

1 min Rest
2 rounds

15 min

WOD 2

Metcon (Time)

100 Kettlebell Swings (Russian) (55/35)
For Time

7/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Cleans (55/35) (10 Cleans ea arm)

20 Stationary Alternating Lunges (Bodyweight)
3 rounds

WOD 1

Metcon (AMRAP – Reps)

200m Run

10 Deadlifts (205/145)

5 Chest 2 Bar
AMRAP 30

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