6/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

10 Toes 2 Bar

5 Inch Worms
3 rounds

WOD 1

Metcon (AMRAP – Reps)

5 Push Jerks (155/125)

10 Sit-ups

**At the top of every min do 5 Burpees over Bar
AMRAP 10

** Burpees are not included in the Rep count

WOD 2

Metcon (AMRAP – Reps)

Reps: 1-2-3-4-5-6-7-8-9-10

Sumo Deadlift High Pulls (75/55)

Double Unders
For Time

9//29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Alternating Dumbbell Snatches (35/20)

10 Double Unders

10 GHD Sit-ups
3 rounds

WOD 1

(AMRAP – Reps)

20 Weighted Walking Lunges (45/25)

15 Hip/Back Extensions

10 Bench Press (75% Body Weight)
AMRAP 15

9/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Alternating Hang Kettlebell Snatches

5 Bend & Thrusts
EMOM 5

WOD 1

Metcon (Time)

200m Run

15 Calorie Row

20 Double Unders

15 Calorie Assault Bike
5 rounds

9/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (Time)

200m Run

6 Ring Dips

10 Overhead Squats (95/65)
5 Rounds

WOD 2

Metcon (AMRAP – Reps)

5 Power Cleans (95/65)

5 Thrusters (95/65)
AMRAP 5

9/25/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Kettlebell Swings (Am) (55/35)

8 Hands Free Push-ups
EMOM 7

WOD 1

Metcon (Time)

60 Air Squats

50 Calorie Row

40 GHD Sit-ups

30 Calorie Assault Bike

20 Box Jumps
For Time

WOD 2

Metcon (Time)

10 Double Unders

4 Bar Muscle Ups
3 rounds

9/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Sampson Stretches

8 Toes 2 Bar

10 Bend & Thrusts
3 rounds

Weightlifting

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

15 min cap

Post Heaviest Squat Weight

WOD 1

Metcon (AMRAP – Reps)

5 Deadlifts (155/125)

5 Front Squats

10 Wall Balls (20/14)(10’/9′)
AMRAP 12

9/23/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

7 Wall Squats

9 Hip/Back Extensions
3 rounds

WOD 1

Metcon (Time)

Buy In: 2000m/1500m Row

Reps: 3-6-9-12

Push Press (135/105)

Pull-up

Buy Out: 800m Run
For Time

WOD 2

Metcon (AMRAP – Reps)

10 Kettlebell Swings (55/35)

10 Push-ups
EMOM 5

Total possible reps 100

9/22/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Sampson Stretches

10 Pull-ups

10 Hip/Back Extensions

10 Push-ups
3 Rounds

Weightlifting

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

12 Min Cap

Post Heaviest Snatch

WOD 1

Metcon (AMRAP – Reps)

10 Calorie Assault Bike

10 Strict Presses

10 Double Unders
AMRAP 12