SUNDAY! – 3/31/19

March is going!

CrossFit Workout

Warm-up – For Time
2 Rounds
200m run
10 Bend & Thrusts
10 Mountain Climbers

Primer:
2 rounds
10 Chest 2 Bar
10 Box Jumps

WOD #1 – EMOM 8
Odd Min – 7 Back Squat (165/135)
Even Min – 5 Front Squat (165/135)

WOD #2 – Not for time
Reps: 3-3-3-3-3-3-3
Bench Press
**Work to Heavy 3

Cool Down

TGIF! – 3/29/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
3 Rounds
Plate Push (D&B)
20 Double Unders

Primer:
2 rounds
10 Med Ball Squat Cleans
5 Handstand Push-ups
10 Toes 2 Bar

WOD #1 – 11 Min
2 rounds
1 min – Wall Ball (20/14) (10’/9’)
1 min Rest
1 min – Strict Press (95/75)
1 min Rest
1 min – Max Row Calories
1 min Rest

WOD #2 – For Time
3 rounds
12 Thrusters (95/75)
1 Rope Climb
20 Sit-ups

Cool Down

THURSDAY! – 3/28/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
2 rounds
7 Chest 2 Bar
7 Ring Dips
20 Air Squats

Primer:
2 rounds
10 Dumbbell Deadlifts (1 ea hand) (55/35)
5 Handstand Push-ups

WOD #1 – For Time
Buy In: 400m run

3 rds
Reps: 15 – 12 – 9
Deadlift (225/165)
Handsfree Push-up
Sumo Deadlift High Pull (95/75)
Wallballs (20/14) (10’/9’)

Buy out: 100 Double Unders

Cool Down

WEDNESDAY! – 3/27/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
6 Prowler Pushes (D&B) (90/50)

Primer:
2 rounds
5 Calorie Assault Bike
3 Chest 2 Bar
5 Double Unders
3 Box Jumps
5 Calorie Row

WOD #1 – AMRAP 21
.5 Mile Assault Bike
20 Pull-ups
20 Double Unders
20 Box Jumps
20 Calorie Row

Cool Down

TUESDAY! – 3/26/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
2 rounds
.5 Mile Assault Bike
500m Row

Primer:
High Hang Squat Clean
5 @ 50%
5 @ 55%
5 @ 60%

WOD #1 – Not for time
Reps: 5-4-3-2-2-1-1-1
Clean
**Work to heavy single

WOD #2 – AMRAP 6
Odd Min – 10 Kettlebell Swings (Am) (70/55)
Even Min – 10 Burpee to plate

Cool Down

MONDAY! – 3/25/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
3 rounds
7 Chest 2 Bar
7 Wall Squats
7 Back/Hip Extensions

Primer:
2 rounds
50 Double Unders
10 GHD Sit-ups
5 Hang Squat Snatches (95/65)

WOD #1 – For Time
4 Rounds
20 Calorie Row
10 Toes 2 Bar
5 Squat Snatches (115/85)

WOD #2 – AMRAP 5
10 Double Unders
10 Push Presses (95/65)

Cool Down

SUNDAY! – 3/24/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
3 rounds
10 Toes 2 Bar
7 Handstand Push-ups

Primer:
2 rounds
50 Double Unders
5 Overhead Squats (75/45)

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

Cool Down

THURSDAY! – 3/21/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
Partner
3 mile Assault Bike

Primer:
2 rounds
Plate Push (D&B)
7 Handstand Push-ups
7 Toes 2 Bar

WOD #1 – For Time
Grace
30 Clean & Jerk (135/95)

WOD #2 – AMRAP 10
10 Sumo Deadlift High Pull (75/55)
10 Push-ups

Cool Down

WEDNESDAY! – 3/20/19

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

Warm-up – EMOM 6
5 Chest 2 Bar
5 Toes 2 Bar

Primer:
2 rounds
10 Push-ups
15 Sit-ups
6 Alt Overhead Dumbbell Squats (35/20)

WOD #1 – For Time
Buy-in: 100 Double Unders

4 rounds
Bench Press x 10-7-4-1
15 GHD Sit-up
5 Overhead Squats (135/95)

Buy-out: 2000m Row

WOD #2 – 4 min
5 Rope Climbs

Cool Down