TGIF! – 11/30/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
2 rounds
10 Single Arm Overhead Dumbbell Squats (35/20)
10 Back Extensions
10 Ring Push-ups

Primer
1 round
200m run
6 Alternating Dumbbell Snatches (35/20)
6 Toes 2 Bar
6 Kettlebell Swings (55/35)
200m run

WOD #1 – For Time
400m run
Reps: 21 – 15 – 9
Alternating Dumbbell Snatch (50/35)
Toes 2 Bar
Kettlebell Swing (70/55)
400m run

Cool Down

THURSDAY! – 11/29/18

Get your RXBAR’s at BSW CrossFit!  Check out our NEW FLAVORS!

CrossFit Workout

Stretch – 5 min

WARM-UP
1000m Row

Primer
2 rounds
10 Devil Presses (35/20)
10 Handstand Shoulder Touches (5 each arm)
1 Rope Climb

WOD #1 – AMRAP 21
5 Deadlifts (305/205)
10 Back Extensions
5 Muscle-ups

Cool Down

HUMP DAY! – 11/28/18

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rounds
10 Ring Rows
10 Beer Keg Front Squats
Prowler Push (Down & Back)

Primer
2 rounds
5 Bench Press (70% workout weight)
3 Handstand Push-ups

WOD #1 – EMOM 10
Odd Min – 5 Bench Press
Even Min – 5 Handstand Push-ups

WOD #2 – AMRAP 4
10 Shoulder Press (75/45)
10 Air Squats
10 Double-unders

Cool Down

TUESDAY! – 11/27/18

Let’s give a BIG SHOUT OUT to Coach Christian and his Tuesday 6 PM class!

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rounds
5 Chest 2 Bar
10 Wall Squats
10 GHD Sit-ups

Primer
1 round
500m row
200m run
10 Behind the neck Thrusters (Empty bar/Snatch grip)

WOD #1 – For Time
“Nancy”
5 rounds
400m run
15 Overhead Squats (95/65)

Cool Down

MONDAY! – 11/26/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
Tabata Time
Plate Thruster (45/25)
Mountain Climbers
Switch each 20 sec time period

Primer
3 rounds
5 Front Squat (70% workout weight)
5 Wallballs

WOD #1 – AMRAP 10
5 Front Squat (205/135)
10 Wallballs (20/14) (10’/9’)

WOD #2 – 5 Min
2 Min Max Rep Push-ups
1 min Rest
2 Min Max Row Meters

Cool Down

SUNDAY! – 11/25/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
Tabata Time
Push-up
Sit-up
Switch each 20 sec workout time

Primer
2 rounds
10 Double Unders
5 GHD Sit-ups
5 Push Press
5 Ring Dips

WOD #1 – For Time
5 rounds
20 Double Unders
10 GHD Sit-ups
10 Push Press (155/105)
10 Ring Dips

Cool Down

HUMP DAY! – 11/21/18

Let’s hear it for Coach Corley and her 5:45 AM class!

CrossFit Workout

Stretch – 5 min

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

Primer
2 rounds
Complex – 3 Back Squats/3 behind the neck snatch grip presses/3 overhead squats (95/45)
10 Calorie Row

WOD #1 – For Time
4 rounds
Complex – 5 Back Squats/5 Overhead Squats (135/85)
500m row

WOD #2 – 3 min
Max Reps Clean & Press (115/65)

Cool Down

TUESDAY! – 11/20/18

Can you find Coach Christian!?!

CrossFit Workout

Stretch – 5 min

WARM-UP
200m Run
4 Prowler pushes (90/50)

Primer – 2 rds
10 SDLHP w/KB (55/35)
20 Sit-ups
10 KBS (Russian) (55/35)

WOD #1 – AMRAP 15
20 SDLHP (75/55)
17 Toes 2 Bar
14 Kettlebell Swings (American) (70/55)

Cool Down

MONDAY! – 11/19/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
500m Row
10 Chest 2 Bar
10 Wall Squats

Primer
3 Position Snatch (Power Snatch, Hang Squat Snatch, Squat Snatch)
2 @ 60%
2 @ 65%
2 @ 70%

WOD #1 – Not for Time
Snatch – 7 rds
3 x 3 x 3 x 3 x 3 x 3 x 3

Cool Down

TGIF! – 11/16/18

Back in the Day (2014)!  Who do you recognize!?!

CrossFit Workout

Stretch – 5 min

WARM-UP
400m Run (Moderate)

Primer
3 rds
5 Wall Squats
10 Pull-ups
15 GHD Sit-ups

WOD #1 – 15 Min
EMOM 3
8 Burpee 2 Plate
5 Kettlebell Swings (70/55)

1 Min Rest

EMOM 3
20 Air Squats
10 Push-ups

1 Min Rest

EMOM 3
5 Chest 2 Bar
5 Toes 2 Bar

1 min Rest

AMRAP 3
Ground 2 Overhead (115/65)

Cool Down