TGIF! – 9/28/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

WARM-UP – 6 min
Clean Primer
4 sets of the Complex:
1 Clean Pull
2 Hang Power Cleans
2 Front Squats

Set 1 – @ 50%
Set 2 – @ 52%
Set 3 – @ 54%
Set 4 – @ 56%

WOD #1 – 7:30 min
Squat Cleans – On the 1:30 x 5 sets

On the 0:00 – 2 reps @ 60%
On the 1:30 – 2 reps @ 65%
On the 3:00 – 2 reps @ 70%
On the 4:30 – 2 reps @ 70%
On the 6:00 – 2 reps @ 70%

WOD #2 – AMRAP 14
Rx Barbell – 95/65

1 Power Snatch
2 Overhead Squats
3 Power Clean & Jerks
40 Double Unders

Cool Down

THURSDAY! – 9/27/18

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

WARM-UP – EMOM 10
Minutes 1, 2, 3, 4 – Snatch Complex
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat

Minute 5 – Rest

Minutes 6, 7, 8, 9, 10
2 Squat Snatches

Min 1 – 50%
Min 2 – 52%
Min 3 – 54%
Min 4 – 56%
Min 5 – Rest
Min 6 – 60%
Min 7 – 65%
Min 8,9,10 – 70%

WOD #1 – 9 min
Back Squat – On the 1:30 x 6 sets

On the 0:00 – 5 reps @ 70%
On the 1:30 – 4 reps @ 74%
On the 3:00 – 3 reps @ 78%
On the 4:30 – 5 reps @ 74%
On the 6:00 – 4 reps @ 78%
On the 7:30 – 3 reps @ 82%

WOD #2 – AMRAP 5
Double Unders

Cool Down

HUMP DAY! – 9/26/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

WARM-UP – 3 rds to 8:00
Push Press
5 @ 60%
3 @ 65%
10 @ 65% to 75%

WOD #1 – Ascending Ladder for 12:00
Rx Barbell – 95/65
2 Push Presses
2 Toes 2 Bar
2 Box Jump Overs (24/20)
4 Push Presses
4 Toes 2 Bar
4 Box Jump Overs (24/20)
6 Push Presses
6 Toes 2 Bar
6 Box Jump Overs (24/20)

*Continue added 2 reps to each movement until 12:00 is reached. Post reps to board. See info below
Completion round 10 – 90 reps
Completion round 12 – 126 reps
Completion round 14 – 168 reps
Completion round 16 – 216 reps
Completion round 18 – 270 reps
Completion round 20 – 330 reps

*Step up and overs are considered Rx.

Scaling
Push Press – Adjust weight down to PVC
Toes 2 Bar – Knee to Elbow, Knee Raises, Leg lifts to vertical post
Box Jump & Overs – Reduce height to 20 from 24, Use stacked 45 lb plates

Cool Down

TUESDAY! – 9/25/18

Get your NUT BUTTERS at BSW CrossFit!

CrossFit Workout

WARM-UP – 2 rds
Single Arm Kettlebell Swing x 5 Each Arm
Inchworm x 5
Push-ups x 5 (Chest must touch ground)
25 Jumping Jacks (Clapping hands at top)

WOD #1 – For Time
Kettlebell Swings (50/35) x 30
30 Calorie Row
Kettlebell Swings (50/35) x 20
400 meter run
Kettlebell Swings (50/35) x 10
50 Double Unders

Straight Into

Deadlifts (155/115) x 10
50 Double Unders
Deadlifts (155/115) x 20
400 meter row
Deadlifts (155/115) x 10
30 Calorie Row

Scaling
Kettlebell Swing – Russian, reduction in weight
400 meter run – Row, Bike
Double Unders – Jumping/Double Hip Pat, Single Unders

Cool Down

 

MONDAY! – 9/24/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

WARM-UP – EMOM 5
“Cindy”
5 Pull-ups
10 Push-ups
15 Airsquats

WOD #1 – For Time
1000 Meter Run
30 Pull-ups
30 Front Squats (95/65)
20 Barbell Facing Burpees

Scaling
Run Scale
1500 meter row
Reduce Meters to acceptable number

Pull-up Scale
Band Assisted Pull-up (1 band)
Jumping Pull-up
Inverted Ring Row or Barbell Row

Front Squat Scale
Lower to acceptable weight if necessary down to bar
PVC
Air Squat

Barbell Facing Burpee
Walk Down/Walk Up & Jump
Walk Down/Walk Up & Step Over
Standard Burpee with no bar jump or step over, can walk down/up

Cool Down

TGIF! – 9/21/18

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

WOD #1 – 6 min
5 sets of complex: (50% of 1 rep max)
Tempo Front Squat x 1 (5 sec to bottom/2 sec pause at bottom/stand)
High Hang Pausing Squat Cleans x 2
**After tempo front squat, bring bar to hang position. small dip with shoulders just over the bar, pause in high hang jumping position for a full second. Extend and speed ourselves beneath the bar to the catch (bottom of squat) for a full second pause at the bottom before standing.

WOD #2 – 12 min
On the Minute (OTM) x 4 – 3 Position Squat Clean (High hang, knee-level, floor)
Rest 1:00
OTM x 4 – 2 Position squat clean (knee-level, floor)
Rest 1:00
OTM x 5 – Singles

Min 1 – 3 pos squat clean @ 60%
Min 2 – 3 pos squat clean @ 65%
Min 3 – 2 pos squat clean @ 68%
Min 4 – 2 pos squat clean @ 71%
Min 5 – 2 pos squat clean @ 74%
Min 6 – 2 pos squat clean @ 77%
Min 7 – Rest
Min 8 – 84% x 1
Min 9 – 87% x 1
Min 10,11,12 – 90% x 1

WOD #3 – For Time
Barbell – 95/65
200 meter run, 21 Front Squats
200 meter run, 21 Push Presses
200 meter run, 15 Front Squats
200 meter run, 15 Push Presses
200 meter run, 9 Front Squats
200 meter run, 9 Push Presses
** Post time to board

HUMP DAY! – 9/19/18

Get you RXBAR’s at BSW CrossFit!

CrossFit Workout

WOD #1 – 15 min
Jerk Drive – 5 Sets of 3
**Dip & Stand
Set #1 – 3 reps @ 85%
Set #2 – 3 reps @ 90%
Sets 3,4 & 5 – 3 reps @ 95%

Pausing Split Jerk – 5 Sets of 2
Set #1 – 2 reps @ 68%
Set #2 – 2 reps @ 73%
Set #3 – 2 reps @ 78%
Set #4 – 2 reps @ 80%
Set #5 – 2 reps @ 82%

WOD # 2 – For Time
“GWEN”
Reps: 15 – 12 – 9
Unbroken Clean and Jerks
**Score is weight selection, which is held across the entire 15-12-9. Do not climb between sets

Complete set of 15 on the 0:00
Complete set of 12 on the 5:00
Complete set of 9 on the 10:00

**All reps are touch and go to be scored Rx. Even a brief pause or reset on the floor would terminate the set, rendering it a miss. Pauses overhead, front rack and at the hang are all still considered Rx, just not the floor. If you cannot complete the reps unbroken, post weight as scaled but still complete the reps as quickly as possible.