THURSDAY! – 1/31/19

Get your 10 can FITAID CARD at BSW CrossFit for $27.00.  That’s buy 9 get one FREE!

CrossFit Workout

Stretch – 5 min

WARM-UP
5 min
2 min – Max Rep Push-ups
1 min Rest
2 min – Max Rep Sit-ups

Primer
2 Rounds
5 Back Squats (135/85)
10 Back Extensions
5 Kettlebell Squat Cleans (35/20)
10 Calorie Row

WOD #1 – For Time
4 Rounds
5 Back Squat (225/155)
20 GHD Sit-ups
10 Kettlebell Front Squats (55/35)
20 Calorie Assault Bike

WOD #2 – AMRAP 2
Max Reps Double Unders

Cool Down

WEDNESDAY! – 1/30/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
4 rounds
Plate Push (Down & Back)
10 Double Unders

Primer
2 Rounds
3 Handstand Push-ups
5 Chest 2 Bar Pull-ups
8 Wall Squats

WOD #1 – AMRAP 21
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

WOD #2 – AMRAP 4
Rower “Dart” Game
Max Points

Cool Down

TUESDAY! – 1/29/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
4 min
Dart Game – 2500 points

Primer
2 rounds
10 Dumbbell Push Press (35/20)
20 Push-ups
30 Sit-ups
40 Jumping Jacks

WOD #1 – AMRAP 20
Hero WOD “JACK”
10 Push Press (115/75)
10 Kettlebell Swings (American) (55/35)
10 Box Jumps (24/20)

Cool Down

MONDAY! – 1/28/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
Partner
M/M – 100 Calorie Assault Bike, Non-Biking Partner must be in static air squat till switch
F/F – 70 Calorie Assault Bike, Non-Biking Partner must be in static air squat till switch
M/F – 85 Calorie Assault Bike, Non-Biking Partner must be in static air squat till switch
Single Male – ½ M/M – Every min do a 1 min static air squat
Single Female – ½ F/F – Every min do a 1 min static air squat

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

WOD #1 – 15 min cap
Reps: 3-3-3-3-3-3-1-1-1
Cleans
**Work to heavy single

WOD #2 – AMRAP 8
10 Toes 2 Bar
10 Double Unders

Cool Down

SUNDAY! – 1/26/19

Be a part of the BSW CrossFit CREW!
Contact us TODAY!

CrossFit Workout

Stretch – 5 min

WARM-UP
Partner (M/F) Warm-up
100 Calorie Row
**If we have an all female team calories are 80

Primer
2 Rounds
10 GHD Sit-ups
10 Kettlebell Walking Lunges
10 Single Leg Squats (5 each leg)

WOD #1 – AMRAP 21
Buy In – 1 mile run
20 Calorie Assault Bike
10 Back Extensions
10 Alternating Pistol Squats
10 Barbell Walking Lunges (115/75)
20 Calorie Row

Cool Down

 

FRIDAY! – 1/25/19

AWESOME CREW!  Not in the picture?  WHY!?!
CrossFit is for EVERYONE!

CrossFit Workout

Stretch – 5 min

WARM-UP
2 rounds
10 Dumbbell Single Overhead Squats
10 Sit-ups
5 Inch Worms

Primer
2 Rounds
5 Chest 2 Bar
10 Overhead Squats (Barbell)
30 Second Handstand Hold

WOD #1 – 12 min cap
3 rounds
5 Bar Muscle Ups
10 Overhead Squats (115/75)
5 Handstand Push-ups

WOD #2 – AMRAP 10
Partner WOD
20 Push-ups
20 Wall Balls (20/14) (10’/9’)
20 Push Press (75/45)
20 Kettlebell Swings (American) (70/55)
20 Kettlebell Walking Lunges (35/20)
20 Burpees (Synchronized)

Cool Down

THURSDAY! – 1/24/19

CrossFit is for EVERYONE!
Why are you not in this picture!?!

CrossFit Workout

Stretch – 5 min

WARM-UP
Tabata Time
Max Rep Air Squats

Primer
2 Rounds
3 Position Snatch x 2 @ 65% (Power, Hang Squat, Squat)

WOD #1 – 15 Min
Reps: 5-4-3-2-1-1-1
Snatch
**Work to Heavy Single

WOD #2 – AMRAP 7
Partner WOD
Athlete 1 – Max Calorie Assault Bike
Athlete 2 – Max Calorie Double Unders while Athlete 1 is on the Assault Bike
** Athletes can swap movements at their choosing
** Add reps for both movements and post total to board

Cool Down

WEDNESDAY! – 1/23/19

Get your FITAID at BSW CrossFit!
CrossFit is for EVERYONE!

CrossFit Workout

Stretch – 5 min

WARM-UP
EMOM 5
5 Burpee 2 Plate
5 Toes 2 Bar

Primer
2 rounds
20 Push-ups
20 Sit-ups
10 Tricep Dips (On box)

WOD #1 – For Time
Buy In: Teams of 2 – 100 Calorie Assault Bike
4 rounds Individual
10 Bench Press (80% of Body Weight)
10 GHD Sit-up
10 Ring Dips

Cool Down

TUESDAY! – 1/22/19

You can be a part of the BSW CrossFit Crew!
Contact us at jbbswllc@yahoo.com or 864-918-0288 Today!

CrossFit Workout

Stretch – 5 min

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

Primer
2 rounds
10 Air Squats
10 Walking Lunges
5 Box Jumps (24/20)
25 Jumping Jacks

WOD #1 – EMOM 10
Odd Minutes – 10 Back Squats (135/85)
Even Minutes – 8 Front Squats (135/85)

WOD #2 – For Time
3 Rope Climbs
5 Burpee Box Overs (Jump or Step) (24/20)
7 Power Cleans (155/105)
2 Rope Climbs
5 Burpee Box Overs
7 Power Cleans
1 Rope Climb
5 Burpee Box Overs
7 Power Cleans

Cool Down

MONDAY! – 1/21/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
5 min
2 min – Max Rep Push-ups
1 min Rest
2 min – Max Rep Sit-ups

Primer
2 Rounds
10 Push Press (Barbell)
10 Half Split to Full Split Jerk (5 each leg)
10 Pausing Split Jerks (Pause in Dip)

WOD #1 – Not for Time
6 Rounds – Jerk from Rack
Reps: 5-5-4-3-2-1
**Work to Heavy Single

WOD #2 – AMRAP 4
10 Press (75/55)
10 Double Unders

Cool Down