7/31/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Double Unders

250m Row
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-15-etc…

Pull-ups

Burpee Box Jumps

Air Squat
AMRAP 10

WOD 2

Metcon (Time)

10 Rope Climbs
For Time

7/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

20 Double Unders

2 Rope Climbs
2 rounds

WOD 1

Metcon (AMRAP – Reps)

0:00 to 1:00 Max Rep Wall Balls

1:00 to 2:00 Rest

2:00 to 3:00 Max Rep Hang Power Clean (155/115)

3:00 to 4:00 Rest

4:00 to 5:00 Max Calorie Row

5:00 to 6:00 Rest

6:00 to 7:00 Max Rep Wall Balls

7:00 to 8:00 Rest

8:00 to 9:00 Max Rep Hang Power Clean

9:00 to 10:00 Rest

10:00 to 11:00 Max Calorie Row
AMRAP 11

WOD 2

Metcon (Time)

Reps: 21-15-9

Thrusters (95/65)

Toes 2 Bar
For Time

7/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Calorie Row

10 Hip Extensions
2 rounds

WOD 1

Back Squat (5-4-3-3-2-2-1)

15 min cap

Increase weight as necessary as reps decrease.

Post heaviest weight

WOD 2

Metcon (AMRAP – Reps)

10 Overhead Squats (135/105)

10 Handstand Push-ups
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Wallballs (20/14) (10’/9′)
AMRAP 1

7/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 chest 2 bar

8 Handstand Push-ups

11 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

300 Double Unders

2000m Row

6 mile Assault Bike

1 mile Run
Partner WOD

7/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Calorie Row

20 Double Unders
2 rounds

WOD 1

Metcon (Time)

Reps: 21-15-9

Air Squat

Hang Power Clean (135/95)

GHD Sit-ups
For Time

WOD 2

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-etc…

Push-Jerk (135/95)

Calorie Assault Bike

Sumo Deadlift High Pull (75/55)
AMRAP 12

7/25/19

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

2 min – Max Rep Push-ups

1 min rest

2 min – Max Rep Sit-ups
5 min

WOD 2

Metcon (AMRAP – Reps)

30 Sec Max Calorie Assault Bike

30 Sec Rest

Repeat
AMRAP 10

7/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Toes 2 Bar
5 min cap

WOD 1

Metcon (Time)

Reps: 21-15-9

Bench Press (155/105)

Wallballs (20/14) (10’/9′)

Kettlebell Swings (70/55)
For Time

WOD 2

Metcon (AMRAP – Reps)

10 Hang Power Snatches (75/55)

10 Walking Lunges
AMRAP 4

7/23/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

20 Double Unders

10 GHD Sit-ups
2 rounds

WOD 1

Deadlift (5-5-5-5)

12 Min Cap

1.5 times body weight

Post per rep weight

WOD 2

Metcon (AMRAP – Reps)

5 Pull-ups

10 Strict Presses (95/65)

20 Double Unders
AMRAP 10

7/22/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

3 Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

120 Double Unders

60 Calorie Assault Bike

30 Push Press (135/105)
AMRAP 21