12/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Barbell Overhead Squats

10 Good Mornings with Barbell Behind Neck

10 Barbell behind Neck Reverse Lunges
3 rounds

WOD 1

Metcon (No Measure)

7 Deadlift (275/155)

20 Dumbbell Tricep Extension (1 Dumbbell/both hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

9 Toes 2 Bar

12 Calorie Row

9 Shoulder 2 Overheads (95/65)

12 Box Jump Overs
AMRAP 21

12/2/20

BSW CrossFit – CrossFit

Weightlifting

Warm-up (No Measure)

10 Overhead barbell Walking Lunges (45/35)

10 Barbell Thrusters (45/35)

10 Barbell Upright Rows (45/35)
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating Dumbbell Floor Press

20 Alternating Supination Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

250m Row (25 Reps)

1 Rope Climb

15 Push-ups

20 Air Squats

250m SkiErg (25 Reps)
AMRAP 15

12/1/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

15 Double Unders

15 Calorie Row

15 Calorie SkiErg

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Front Squat (80% Body Weight)

10 Front/Side Raise
3 rounds

WOD 2

Metcon (Time)

30 Single Arm Russian Kettlebell Swings (15 ea arm) (55/35)

Right Arm Overhead Kettlebell Carry (Cone to Cone) (55/35)

30 Butterfly Sit-ups

Left Arm Overhead Kettlebell Carry (Cone to Cone) (55/35)
4 rounds

16 Min Cap

11/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Hand Release Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

10 Dumbbell Bench Press

20 Alternating Hammer Curls
3 rounds

12 min cap

**Dumbbell Bench Press weight is of athletes choosing but should be challenging.

WOD 2

Metcon (AMRAP – Reps)

5 Pull-ups

7 Handstand Push-ups

9 Devil Presses (35/20)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Alternating Pistols
AMRAP 10

11/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (55/35)

8 Back Sqauts (75/45)

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squat (Body Weight)

20 Dumbbell Tricep Extension (Two hands on single DB)
3 rounds

WOD 2

5k Row (Time)

Max Effort 5k Row

11/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Single Arm Kettlebell Snatches (10 ea arm) (35/20)

10 Wall Squats

10 Knee to Elbow
3 rounds

WOD 1

Metcon (No Measure)

5 Overhead Squats (155/105)

10 Front/Side Lateral Raise
12 min Cap

3 rounds

WOD 2

Metcon (Time)

5 rounds

10 Ground 2 Overhead (115/75)

5 Muscle-ups

10 Double Unders

11/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

8 Wall Squats

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

Partner WOD

100 Calorie Row

50 Ring Pushups

80 Calorie SkiErg

50 Toes 2 Bar

60 Calorie Assault Bike

50 Hip Back Extensions

40 Double Unders

11/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

10 Toes 2 Bar
1 round

WOD 1

Metcon (Weight)

Push Jerk
7 min cap

work to heavy single

WOD 2

Metcon (AMRAP – Reps)

Buy In – 1 min – Max Rep Wallballs (20/14) (10’/9′)

AMRAP 15

1 Power Clean (115/85)

3 Push Presses

2 Thrusters

11 Box Jumps (24/20)

Buy Out – 1 min – Walking Lunge
AMRAP 17

Post total reps including Buy In and Buy Out

11/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (70/55)

5 Calorie SkiErg

5 Calorie Assault Bike

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Snatch Grip High Pulls (115/85)

20 Hammer Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

1 Thruster (115/85)

1 Double Under

1 Burpee
AMRAP 15

Ladder Style Workout – Add 1 rep per movement per round.

11/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
5 rounds

WOD 1

Metcon (No Measure)

8 Overhand Deadlift (225/145) (Clean Grip)

20 Dumbbell Tricep Extention (1 DB) (Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Cleans (165/105)

10 Double Unders

10 Kettlebell Swings (Russian) (70/55)
AMRAP 10

WOD 2

Metcon (Time)

49 Wallballs (20/14) (10’/9′)
For Time