3/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Back Squats (75/55)

10 Hip/Back Extensions
2 rounds

WOD 1

Metcon (No Measure)

10 Back Squat (80% BW)

20 Bent Over Single Arm DB Tricep Extension (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

3 Hang Power Cleans (115/75)

6 Front Squats

9 Push Press
AMRAP 15

3/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

10 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Bench Press (Weight Athletes Choice)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Deadlift (250/165)

10 Ring Push-ups

15 Air Squats
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Handstand Push-ups
AMRAP 2

3/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm DB Squats (4 each arm)

8 Toes 2 Bar

8 Air Squat Jumps
3 rounds

WOD 1

Metcon (No Measure)

8 Strict Press (115/85)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

50 Calorie Row

50 Calorie SkiErg

50 Calorie Assault Bike

50 Double Unders
For Time

3/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Overhead Barbell Walking Lunge

10 Upright Rows
3 rounds

WOD 1

Metcon (Time)

10 Alternating Kettlebell Ground 2 Overhead (55/35)

20 Box Step-ups (24/20)

30 Second Wall Sit (45/25)
For Time

8 rounds

3/3/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

5 Pull-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

10 GHD Sit-up

10 Calorie Assault Bike

2 min rest

AMRAP 5

10 Toes 2 Bar

10 Calorie Row

2 min Rest

AMRAP 5

5 Muscle ups

10 Double Unders
AMRAP 19

WOD 2

Metcon (AMRAP – Reps)

Max Rep Kettlebell Swings (70/55) (Russian)
AMRAP 4

3/2/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat (135/95)
EMOM 10

90 total reps possible

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/55)

10 Sumo Deadlift High Pulls

10 Hang Power Snatches

10 Overhead Squats

10 Ground 2 Overhead
AMRAP 21

3/1/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Push Press (135/95)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

13/10 Calorie Assault Bike/SkiErg (Alternate ea round)

7 Push Jerks (155/110)

11 Box Jumps (24/20)
4 rounds

For Time

2/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (155/105)

5 Hang Power Cleans

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5-10-15-20-15 Calorie Row

10-20-30-40-50 Wall Balls (20/14) (10’/9′)
AMRAP 20

2/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

250m Row or SkiErg
3 rounds

WOD 1

Marguerita (Time)

50 Rounds for Time:

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand

2/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 DB Push Press

11 Assault Bike/SkiErg Calories
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

20 Single DB Tricep Extensions
3 rounds

12 min cap

WOD 2

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35 lb bar for ladies