5/31/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Pull-ups

10 Walking Lunges

10 Double Unders
2 Rounds

WOD 1

Metcon (Time)

500m Row

15 Toes 2 Bar

15 Squat Snatches (155/115)

500m Row

12 Toes 2 Bar

12 Squat Snatches

500m Row

9 Toes 2 Bar

9 Squat Snatches
For Time

5/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

.5 mile Assault Bike

20 Double Unders
2 rounds

WOD 1

Metcon (Time)

8 Split Jerks (155/105)

5 Bar Muscle-ups
5 Rounds

WOD 2

Metcon (AMRAP – Reps)

5 Kettlebell Swings (70/55)

8 Burpee 2 Plate
EMOM 6

5/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Odd Min – 20 Strict Press (75/45)

Even Min – 15 Sit-ups
EMOM 8

WOD 1

Metcon (Time)

1000m Row

100 Double Unders

800m Row

800m Run

600m Row

60 Walking Lunges

400m Row

40 Calorie Assault Bike
For Time

5/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

3 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

20 Double Unders

15 Hip Extensions

10 Hang Squat Cleans (155/115)
5 rounds

5/27/19 – Memorial Day MURPH

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Bend & Thrust

5 Mountain Climbers

10 Push-ups

10 Sit-ups
2 rounds

WOD 1

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Wall Squats

15 GHD Sit-ups
2 Rounds

Weightlifting

Deadlift (5-4-3-2-2-1-1)

15 min Cap

WOD 2

Metcon (Time)

Bench Press (Reps: 10-8-6-4-2)

2 Rope Climbs

20 Calorie Assault Bike or 50 Double Unders
5 Rounds

5/22/19

BSW CrossFit – CrossFit

Warm-up

Rope Climb (AMRAP 4)

4 Min Cap

WOD 1

Metcon (Time)

20 Calorie Row

5 Squat Snatches
5 Rounds

WOD 2

Metcon (AMRAP – Rounds and Reps)

5 Thrusters (95/65)

10 Walking Lunges

15 Double Unders
AMRAP 8

MONDAY! – 5/20/19

Get your FITAID at BSW CrossFit!

WOD 1 – AMRAP 10

5 Push Jerks (165/115)
10 Burpee Over Bar

WOD 2 – 14 Min

AMRAP 4

8 Wallballs (20/14) (10’/9′)
10 Double Unders

2 Min Rest

AMRAP 8

10 Push Press (135/105)
10 Box Jump & Overs