9/21/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

200m SkiErg

.3 mile Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Sumo Deadlifts (80% BW)

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (Time)

Reps: 21-15-9

Overhead Squats (95/65)

Pull-ups
For Time

9/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (75/55)

10 Overhead Barbell Walking Lunge (75/55)

10 Upright Rows (75/55)
2 rounds

WOD 1

Snatch (1-1-1-1-1-1-1-1-1-1)

15 min cap

Work to Heavy Single

WOD 2

Metcon (AMRAP – Reps)

10 SDHP (75/55)

5 Wallballs (20/14) (10’/9′)
AMRAP 8

9/19/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

12 min cap

WOD 1

Metcon (No Measure)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat
EMOM 10

WOD 2

Metcon (AMRAP – Reps)

1 Min – Max Rep Push Press (75/55)

1 Min – Max Rep Box Jump (20″)

1 Min – Mat Rep Calorie Row

1 Min Rest
3 rounds

9/17/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm KB Swing (35/20)

7 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating Floor Press

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

200m run

10 Toes 2 Bar
4 rounds

10 min cap

9/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swing (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

6 Hang Clean & Jerk (185/125)

20 Alternating DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Air Squats

10 Box Jumps (24/20)

10 Jumping Jacks

1 min rest

AMRAP 5

10 GHD Sit-ups

10 Push-ups

10 Butterfly Sit-ups

1 min rest

AMRAP 5

10 Toes 2 Bar

10 Handstand Push-ups

1 Rope Climb
AMRAP 17

Post Total Reps to Computer

9/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Burpees
2 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (Athlete’s Choice)

3 Squat Cleans

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

12 min cap

WOD 2

Metcon (Time)

Reps: 10-9-8-7-6-5-4-3-2-1

KB Swing (American) (70/55)

Burpee Box Over (24/20)

Calorie Row
For Time

9/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Alternating Jump Lunges

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

10 DB Bench Press

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

1000m Row

50 Thrusters (95/65)

1000m SkiErg
For Time

9/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

150m SkiErg

10 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (Time)

Buy-In: 200m Run

5 rounds

5 Devil Press (50/35)

5 Muscle Ups

5 Calorie Row

5 Push Presses (155/105)

5 Ring Dips

5 Calorie SkiErg

5 Hang Cleans (155/105)

5 Hip/Back Extensions

5 Calorie Assault Bike
Time

9/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 pull-ups

150m row

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (185/125)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

EMOM 5 (55 Reps Total)

1 Rope Climb

100m SkiErg

1 min Rest

EMOM 5 (115 Reps Total)

8 Calorie Assault Bike

15 Jumping Jacks

1 min Rest

EMOM 5 (75 Reps Total)

100m Row

5 Handstand Push-up
AMRAP 17

9/10/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

200m SkiErg

.3 Mile Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Ground 2 Overhead (Athlete’s Choice)

20 Alternating Single Arm DB Upright Row
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

0 to 4 min – Max Rep SDLHP (75/55)

4 to 8 min – Max Rep Alternating Jump Lunge

8 to 10 min – Max Rep Push Press (75/55)
AMRAP 10