7/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Hanging Leg Lifts

10 Calorie SkiErg/Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Sumo Deadlifts (205/135)

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

10 Calorie Row

10 Toes 2 Bar

Rest 1 min

AMRAP 4

10 Calorie SkiErg

10 Push-ups

Rest 1 min

10 Calorie Assault Bike

10 Air Squats
AMRAP 14

7/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

10 Back Squats (95/65)

10 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squats (BW)

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

12 min

WOD 2

Metcon (AMRAP – Reps)

20 KB Swing (Russian) (55/35)

20 Wallballs (20/14)(10’/9′)

20 Alternating Jump Lunges
AMRAP 10

7/21/21

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)

5 Hang Snatch High Pulls

3 Squat Snatches

20 Alternating Hammer Curls
3 rounds

** Athlete chooses weight for Snatch

WOD 2

Metcon (Time)

20 Push Press (135/95)

5 Handstand Push-ups

20 Double Unders

15 Push Press

5 Handstand Push-ups

20 Double Unders

10 Push Press

5 Handstand Push-ups

20 Double Unders

5 Push Press

5 Handstand Push-ups

20 Double Unders

7/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m row

10 Hanging Leg Lifts
1 round

WOD 1

Metcon (No Measure)

5 Back Squat/Behind the neck Push Press/Front Squat (155/105)

10 DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Thrusters (75/55)

15 GHD Sit-ups
AMRAP 21

7/18/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Handstand Push-ups

5 Burpees
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (Time)

250m Row

250m SkiErg

.5 mile Assault Bike
4 rounds

For Time

7/18/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

8 Toes 2 Bar
2 rounds

WOD 1

Metcon (No Measure)

5 Back Squat/Half Up/Back Squat/Up (135/105)

15 Barbell Curls (45/35)

20 Skull Crushers (45/35)
3 rounds

14 min cap

WOD 2

Metcon (AMRAP – Reps)

Odd Min – 1 Rope Climb/5 Strict Press (75/55)

Even Min – 10/8 Calorie Row
EMOM 14

112 Reps possible

7/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Hanging Leg Lifts

10 Calorie Row

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Front Squats (135/105)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 KB Swing (Russian) (55/35)

15 Wallballs (20/14) (10’/9′)

20 Alternating Jump Lunges
AMRAP 10

7/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 KB Hang Snatches (3 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Sumo Deadlifts (165/115)

20 Single arm DB upright rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (Calories)

10 Handstand Push-up

20 Pulls on the Rower
AMRAP 10

**Post Total Calories Rowed

**Get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

WOD 3

Metcon (Time)

30 Push Press (135/95)
For Time

7/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

8 Burpees

10 Hip/Back Extensions
3 rounds

WOD 1

Metcon (No Measure)

3 Snatch High Pulls (From Floor)

3 Hang Snatches

3 Over head Squats

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

10 Calorie SkiErg

10 Butterfly Sit-ups

1 min rest

AMRAP 4

10 Calorie Assault Bike

10 Hip/Back Extensions

1 min rest

10 Double Unders

10 Pull-ups
AMRAP 15

7/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

20 Alternating KB Swings (Russian)( 35/20)

15 Air Squats
2 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (155/105)

20 Skull Crushers (45/35)
3 rounds

12 min cap

**Athletes pause for a 1002 count in the bottom of the squat on each rep.

WOD 2

Metcon (AMRAP – Reps)

20 Push-ups

20 GHD Sit-ups

20 Air Squats
AMRAP 10