TUESDAY! – 1/8/19

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rds
5 Pull-ups
3 Handstand Push-ups
10 Double Unders

Primer
2 rds
100m run
10 Dumbbell Push Press (35/20)

WOD #1 – 10 Min
3 rds
200m Run
10 Push-Press (155/105)

WOD #2 – For Time
50 Burpees to Pull-up Bar Target

Cool Down

MONDAY! – 1/7/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rds
10 Toes 2 Bar
10 Back Extensions
10 Overhead Squats (Barbell) (45/35)

Primer
2 rds
10 Calorie Row
2 Three Position Snatches (75/55)
5 Russian Kettlebell Swings

WOD #1 – For Time
2000m Row Buy In
4 rds
10 Squat Snatches (135/85)
10 Kettlebell Swings (American) (70/55)

Cool Down

SUNDAY! – 1/6/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

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

Primer
2 rds
5 Deadlifts (225/135)
10 Single Leg Reverse Lunges (5 each leg)
5 Double Unders.

WOD #1 – For Time
1 Mile Run Buy In
5 Rounds
5 Deadlifts (315/205)
20 Single Leg Squats (10 each leg)
20 Double Unders

Cool Down

FRIDAY! – 1/4/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

WARM-UP
3 rds
10 Ring Rows
8 Box Jumps (24/20)
6 Calorie Row

Primer
2 rds
6 Overhead Squats (45/35)
6 Calorie Assault Bike

WOD #1 – EMOM 10
Odd Min – 12 Overhead Squats (95/65)
Even Min – 12 Calories Assault Bike

WOD #2 – AMRAP 4
10 Sumo Deadlift High Pulls (75/55)
5 Handstand Push-ups

Cool Down

THURSDAY! – 1/3/19

Get your RXBAR’s at BSW Crossfit!

CrossFit Workout

Stretch – 5 min

WARM-UP
5 rds
1 Plate Push
10 GHD Sit-ups

Primer
2 rds
5 Pull-ups
5 Double Unders
5 Push Presses (95/55)

WOD #1 – For Time
5 rds
1 Rope Climb
30 Double Unders
10 Push Presses (155/95)

Cool Down

WEDNESDAY! – 1/2/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Stretch – 5 min

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

Primer
2 rds
5 Dumbbell Front Squats (35/20)
5 Dumbbell Thrusters
10 Toes 2 Bar

WOD #1 – AMRAP 12
10 Front Squat (75/45)
5 Thrusters

WOD #2 – For Time
70 Push-ups
500m Row
70 Sit-ups

Cool Down