11/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

5 Toes 2 Bar
EMOM 5

WOD 1

Metcon (Time)

100 Med Ball Sit-ups (20/14)

100 Push Press (95/65)

100 GHD Sit-ups

100 Kettlebell Swings (70/55)

100 Hand Release Push-ups

100 Wall Balls
Partner WOD

11/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 Thrusters (75/45)
EMOM 8

WOD 1

Metcon (AMRAP – Reps)

1 Min – Max Rep Pull-ups

1 Min Rest

1 Min – Max Calorie Row

1 Min Rest

1 Min Burpee 2 Plate

1 Min Rest

1 Min Double Unders

1 Min Rest
2 rounds

AMRAP 15

Post total Reps

11/22/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Assault Bike

100m Row

10 Overhead Dumbbell Single Arm Walking Lunge (35/20) (5 ea arm)

10 Toes 2 Bar
2 Rounds

Weightlifting

Bench Press (5-1-1-1-1-1-1 etc…)

10 Min to get heavy single Bench Press

WOD 1

Metcon (Time)

61 Sit-ups

51 Snatches (75/45)

41 Burpee 2 Plate

31 Strict Press (75/45)

21 Pull-ups
For Time

11/21/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

125m Row

10 Toes 2 Bar

10 Overhead Med Ball Walking Lunges (20/14)
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

12 Box Jumps (24/20)

14 Push Press (95/65)

16 Double Unders
AMRAP 21

11/20/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
EMOM 5

WOD 1

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

12 Min Cap

Post heaviest Deadlift

WOD 2

Metcon (AMRAP – Reps)

5 Complex – 1 Clean + 1 Front Squat + 1 Push Jerk (135/95)

20 Walking Lunges
AMRAP 15

11/19/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3 Chest 2 Bar
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-15-18-etc…

Decline Push-ups (24/20)

Double Unders
AMRAP 10

WOD 2

Metcon (Time)

50 Calories on the Assault Bike

**At the top of every minute Row 100m
For Time

11/18/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Toes 2 Bar
2 rounds

WOD 1

Metcon (AMRAP – Reps)

15 Thrusters (75/45)

1 Rope Climb

15 Hip/Back Extensions

15 Calorie Assault Bike
AMRAP 21

11/17/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Plate Thrusters (45/25)

7 Bend & Thrust
EMOM 5

WOD 1

Toes-To-Bar (8-8-8-8-8)

EMOM 5

WOD 2

Metcon (AMRAP – Reps)

20 GHD Sit-ups

10 Ring Dips

10 Handstand Push-ups
AMRAP 15

11/15/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

Reps: 21-15-9

Assault Bike Calories

Sumo Deadlift High Pulls (95/65)

Double Unders
For Time

10 Min Cap

WOD 2

Metcon (Time)

11 Kettlebell Swings (Am) (70/55)

10 Wallballs (20/14)(10’/9′)
10 Rounds