TUESDAY! – 4/30/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up

2 Rounds

10 Double Unders

13 Toes 2 Bar

20 Walking Lunges

WOD #1 – For Time

Buy-In – 400m Med Ball Run (20/14)

Reps:  21-18-14

Deadlift (135/105)

Calorie Row

Power Clean (135/105)

Buy-Out:  1 mile Assault Bike

Cool Down

SUNDAY! – 4/28/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up

2 Rounds

1000m Row

Primer:

2 Rounds

10 Bend & Thrusts

10 Sit-ups

10 Double Unders

WOD #1 – For Time

50 Toes 2 Bar

WOD #2 – AMRAP 15

20 Calorie Assault Bike

10 Overhead Squats

10 Kettlebell Swings

Cool Down

FRIDAY! – 4/26/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up

2 Rounds

10 Double Unders

5 Inch Worms

Primer:

2 Rounds

10 Bend & Thrust

20 Jumping Jacks

30 Walking Lunges

WOD #1 – 20 Min

Reps:  5-4-3-3-2-2-2

Back Squat

WOD #2 – AMRAP 10

10 Strict Press (75/55)

10 Burpee over Bar

Cool Down

WEDNESDAY! – 4/24/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time

500m Row

.5 Mile Assault Bike

Primer

2 rounds

5 Deadlifts (95/65)

5 Hang Cleans (95/65)

5 Stationary Alternating Lunges (95/65)

WOD #1 – For Time

Reps:  21-15-9

Deadlift (135/105)

Hang Clean (135/105)

WOD #2 – AMRAP 15

50 Double Unders

50 Sumo Deadlift High Pulls (75/55)

50 Walking Lunges

50 Toes 2 BarCool Down 00000

TUESDAY! – 4/23/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time

1 Mile Run

WOD #1 – AMRAP 21

10 Calorie Assault Bike

10 Box Jumps

10 Double Unders

10 Ring Dips

10 Calorie Row

10 Handstand Push-ups

200m Run

10 Hip Extensions

Cool Down

MONDAY! – 4/22/19

Get your FITAID at BSW CrossFit!

CrossFit Workout

Warm-up – For Time
3 Min Cap
Dart Game – 3500 Points

Primer:
2 rounds
10 Alternating Single Arm Dumbbell Bench Press (50/35) (DB in each hand)
3 Dumbbell Push Jerks (35/20)
3 Dumbbell Thrusters (35/20)

WOD #1 – 20 Min Cap
Bench Press
Reps: 4-4-3-3-2-2-1
Work to Heavy Single

WOD #2 – EMOM 8
5 Push Jerk (135/95)
5 Thruster (135/95)

Cool Down

TGIF! – 4/19/19

Friday’s 5:45 AM class is CANCELLED.  The 4:30 PM class is on schedule!

CrossFit Workout

Warm-up
2 Rounds
20 Walking Lunges
20 Sit-ups
20 Jumping Jacks

Primer:
2 Rounds
10 Single Arm Dumbbell Overhead Squats (5 ea arm) (35/20)
10 Double Unders
10 Handsfree Push-ups

WOD #1 – For Time
Buy In – 1 Mile Run

Reps: 21-15-9
Box Jump
Overhead Squat (115/85)
Burpee to Touch Pull-up Bar

Buy Out – 1000m Row

Cool Down