10/31/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

3 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

5 Clean/Front Squat Complexes (1 Clean/2 Front Squats (155/125)

200m Run
5 rounds

WOD 2

Metcon (Time)

70 Hang Snatches (75/45)
For Time

10/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm Overhead Kettlebell Squats (5 ea arm) (35/20)

5 Inch Worms

20 Jumping Jacks
2 rounds

WOD 1

Metcon (Time)

At the top of every minute do 20 Push-ups

150 Air Squats

100 Sit-ups

50 Hip/Back Extensions
For Time

Gymnastics

Bar Muscle-ups (10)

For Time

10/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (Time)

50 Thrusters (95/65)

40 Toes 2 Bar

30 Overhead Med Ball Walking Lunges (20/14)

20 Burpee over Bar
For Time

12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Double Unders
AMRAP 4

10/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Pull-ups

5 Bend & Thrust

8 Air Squats
EMOM 5

WOD 1

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

WOD 2

Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

5 Pull-ups

1 Rope Climb
AMRAP 12

10/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Single Arm Kettlebell Clean & Press (3 ea arm) (55/35)

5 Chest 2 BAr Pull-ups
EMOM 5

WOD 1

Metcon (Time)

Buy-in – 1 mile run

Reps: 21-15-9

Row

Double Unders

Assault Bike

Buy-out – 1 mile run

10/25/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Chest 2 Bar

7 Bend & Thrust

8 Air Squat
3 Min Time Cap

2 rounds

WOD 1

Metcon (Time)

100 Push Press (95/65)

100 GHD Sit-ups

Every time the athlete stops to rest they have to do 20 Double Unders
For Time

10/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Hanging Kettlebell Snatches (3 ea arm) (55/35)

20 Jumping Jacks
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

1 Prowler (90/50) (1 push, no D&B)

10 Ring Dips

10 Calorie Assault Bike

10 Box Jumps (24/20)

10 Calorie Row

10 Handstand Push-ups
AMRAP 21

10/23/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Bend & Thrust

10 Air Squats
EMOM 5

Weightlifting

Bench Press (5-4-3-3-2-2-1)

15 Min Cap

Post heaviest bench

WOD 1

Metcon (AMRAP – Reps)

10 Kettlebell Swings (70/55)

15 Wall Balls

20 Walking Lunges
AMRAP 12

10/22/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

7 Handstand Push-ups

9 GHD Sit-ups

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squats (135/105)

Even Min – 6 Front Squats
EMOM 10

WOD 2

Metcon (Time)

3 Bar Muscle Ups

6 Sumo Deadlift High Pulls (105/75)

12 Calorie Assault Bike
4 rounds

10/21/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Cleans (4 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells