BOO! – 10/31/18

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rounds
5 Muscle-ups (Ring or Bar)
20 Double Unders

Primer
2 rds
5 Power Snatches
5 Overhead Squat
10 Calorie Row

WOD #1 – AMRAP 15
500m Row
10 Squat Snatches (95/55)

Cool Down

TUESDAY! – 10/29/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
4 rds
5 Chest 2 Bar
10 Kettlebell Swings (Am) (70/55)
15 GHD Sit-ups

Primer
2 rds
15 Each Arm Single Arm Dumbbell Overhead Squats
10 Back Extensions

WOD #1 – AMRAP 15
Front Squat
Reps: 10-8-6-4-2-4-6-8-10
Increase to heavy front squat as reps decrease and then decrease to beginning weight as reps increase

Cool Down

MONDAY! – 10/29/18

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
4 rds
5 Toes 2 Bar
5 Handstand Push-ups

Primer
1 Rope Climb
2 rds
6 Alternating Dumbbell Snatches (35/20)
6 Butterfly Sit-ups
6 Deadlifts (135/95)

WOD #1 – AMRAP 15
1 Rope Climb
20 Alternating Dumbbell Snatches (50/35)
15 Butterfly Sit-ups
10 Deadlifts (225/155)

Cool Down

SUNDAY! – 10/28/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP – EMOM 5
3 rds
7 pull-ups
7 Push-ups
7 Sit-ups

Primer
2 rounds
10 Dumbbell Thrusters (35/20)
10 Hang Power Cleans (115/75)
200m run

WOD #1 – For Time
Reps: 21 – 15 – 9
Thrusters (95/65)
Ring Dips

Rest 3 min

5 min to get a heavy Clean

Cool Down

TGIF! – 10/26/18

Everyday at BSW CrossFit is a GOOD DAY!

CrossFit Workout

Stretch – 5 min

WARM-UP – EMOM 5
3 rounds
5 Handstand Push-ups
5 Wall Squats
10 Back Extensions

Primer
2 rounds
5 Wallballs (20/14) (10’/9’)
5 Sumo deadlift high pulls (Empty bar)
5 Box Jumps (20”)
5 Push Press (Empty bar)
5 Calorie Row

WOD #1 – 18 Min
“Fight Gone Bad”
3 rds
Min 1 – Wallball (20/14) (10’/9’)
Min 2 – Sumo deadlift high-pull (75/55)
Min 3 – Box Jump (20”)
Min 4 – Push Press (75/55)
Min 5 – Row (Calories)
Min 6 Rest

Cool Down

THURSDAY! – 10/24/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

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

Primer
3 rounds
6 Double Kettlebell Push Presses (35/20)
10 Medicine Ball Squat Cleans
3 Wallballs (20/14) (10’/9’)

WOD #1 – 12 Min
6 Alternating Kettlebell Snatches (55/35)
6 Goblet Squats
6 Wall balls (20/14) (10’/9’)

Cool Down

HUMP DAY! – 10/24/18

That look you get when your bottom doesn’t go below the knee break!

CrossFit Workout

Stretch – 5 min

WARM-UP
2 Rounds
20 Alternating Dumbbell Snatches (35/20)
10 Kettlebell Swings (55/35)
5 Burpees

Primer
3 rounds
6 Deadlifts (135/85)
10 GHD Sit-ups
6 Push Press

WOD #1 – For Time
7 rounds
4 Squat Cleans + 1 Jerk (155/105)
6 Toes 2 Bar
8 Hands Free Push-ups

Cool Down

 

TUESDAY! – 10/23/18

Congratulations! to all who go PR’s today!

CrossFit Workout

Stretch – 5 min

WARM-UP
2 Rounds
15 Single Arm Overhead Dumbbell Squats (50/35)
30 Butterfly Sit-ups
5 Inch Worms
25 Jumping Jacks

Primer
3 rds
6 Hang Power Snatches (95/55)
100m Row

WOD #1 – AMRAP 20
15 Hang Power Snatches (115/75)
500m Row

Cool Down

MONDAY! – 10/21/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
3 Rounds
5 Toes 2 Bar
10 Push-ups
5 Wall Squats
10 GHD Sit-ups

Primer – EMOM 6
Odd Min – Back Squat x 8 (135/75)
Even Min – Front x 5 (135/75)

WOD #1 – 15 Min Cap
Back Squat
5 @ 70%
5 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

Cool Down

SUNDAY! – 10/21/18

Get you RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP – EMOM 5
5 Chest 2 Bar
3 Handstand Push-ups

Primer
Deadlift x 6 (155/85)
Butterfly Sit-ups x 10
Pull-ups x 6

WOD #1 – 15 Min Cap
4 rounds
Deadlift x 15 (225/145)
GHD Sit-up x 12
Pull-ups x 9

Cool Down