THURSDAY! – 2/28/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

2 rounds

20 Double Unders

5 Chest 2 Bar

10 Calorie Assault Bike

 

Primer:

2 rounds

10 Deadlifts (135/85)

20 Air Squats

1 Rope Climb

 

WOD #1 – AMRAP 21

Buy In – 2000m Row

5 Tire Flips

10 Front Squats (165/115)

20 Sumo Deadlift High Pulls (75/55)

 

Cool Down

WEDNESDAY! – 2/26/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

2 rounds

.5 Mile Assault Bike

500m Row

 

Primer:

2 rounds

10 Push-ups

5 Tire Flips

10 Pull-ups

 

WOD #1 – 15 Min

Snatch

Reps:  3-3-2-2-2-1-1-1-1-1

**Work to heavy single

 

WOD #2 – 4 Min

1 min – Max Rep Double Unders

30 Sec Rest

1 min – Max Calorie Row

30 Sec Rest

1 min – Max Calorie Assault Bike

 

WOD #3 – For Time

4 Rounds

1 Rope Climb

5 Ring Dips

10 Back Extensions

 

Cool Down

TUESDAY! – 2/26/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

2 rounds

.5 Mile Assault Bike

500m Row

 

Primer:

2 rounds

10 Push-ups

5 Tire Flips

10 Pull-ups

 

WOD #1 – For time

4 rounds

5 Bench Press (85% Body Weight)

10 Back Squats (85% Body Weight)

15 Kettlebell Swings (70/55)

 

WOD #2 – AMRAP 12

60 Air Squats

50 Knees to Elbows

40 Burpees

30 GHD Sit-ups

20 Box Jumps

 

Cool Down

MONDAY! – 2/25/19

Get your RXBAR’S at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

5 min

2:00 Max Rep Sit-ups

1:00 Rest

2:00 Max Rep Push-ups

 

Primer:

2 rounds

5 Overhead Squats (95/65)

5 Handstand Push-ups

5 Double Unders

 

WOD #1 – 15 Min

Reps:  5-4-3-2-2-2-1-1

Overhead Squat

Work to heavy single

 

WOD #2 – AMRAP 4

10 Double Unders

10 Strict Press (75/45)

 

WOD #3 – AMRAP 4

Push Press (115/85)

 

Cool Down

SUNDAY! – 2/23/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

3 rounds

10 Knees 2 Elbows

5 Handstand push-ups

10 GHD Sit-ups

 

Primer:

2 rounds

200m run

10 Weighted walking lunges (35/20)

5 Chest 2 Bar Pull-ups

 

WOD #1 – AMRAP 15

Buy In:  1 mile run

5 Deadlifts (315/205)

Max Rep Pull-ups (w/out coming off bar)

Buy out:  1 mile run

***Post total number of Pull-ups and Total Time

 

Cool Down

FRIDAY! – 2/22/19

It’s HERE BABY!  19.1!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

3 Rounds

6 Alternating Toes 2 Bar/Chest 2 Bar

5 Handstand Push-ups

 

Primer:

2 rounds

10 Medicine Ball Cleans

10 Wall Squats

10 Sumo Deadlift High Pulls (75/55)

 

WOD #1 – AMRAP 15

19.1

19 Wallballs (20/14) (10’/9’)

19 Calorie Row

 

Cool Down

THURSDAY! – 2/21/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

 

Stretch – 5 min

 

WARM-UP

3 Rounds

10 Wall Squats

10 Back Extensions

10 Knees to Elbows

 

Primer:

2 rounds

10 Push-Press (75/45)

5 Chest 2 Bar Pull-ups

 

WOD #1 – AMRAP 15

Buy In – 1000m Row & 1 mile Assault Bike

Reps: 15 – 12 – 9

Thrusters (95/65)

Pull-ups

 

Cool Down

WEDNESDAY! – 2/20/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout 

Stretch – 5 min 

WARM-UP

3 Rounds

1 Prowler Push (D&B) (90/50)

10 Toes 2 Bar

 

Primer:

2 rounds

3 Position Clean (Power, Hang Squat Clean, Squat Clean & Jerk)

2 @ 55%

2 @ 60%

 

WOD #1 – AMRAP 15

5 Clean & Jerk (155/105)

10 Single Arm Overhead Kettlebell Walking Lunge/Kettlebell in off-hand (35/20)

15 Calorie Row

 

WOD #2 – Not for time

3 Rounds

5 Bar Muscle-ups

5 Handstand Push-ups

 

Cool Down