12/31/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 High Hang Cleans (95/65)

5 Front Squats (95/65)

5 High Hang Squat Cleans
2 Rounds

Weightlifting

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

Post heaviest Clean

15 min Cap

WOD 1

Metcon (AMRAP – Reps)

10 Toes 2 Bar

5 Thrusters (135/105)

250m SkiErg
AMRAP 12

12/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

6 Bend & Thrust
EMOM 5

WOD 1

Metcon

Metcon (AMRAP – Reps)

10 Chest 2 Bar

10 Calorie Row

10 GHD Sit-ups

10 Calorie Assault Bike

10 Handstand Push-ups

10 Double Unders
AMRAP 21

12/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

5 Pull-ups

7 Wall Squats

9 GHD Sit-ups
3 Rounds

Weightlifting

Back Squat (10-10-10)

Bodyweight

10 Min Cap

WOD 1

Metcon (AMRAP – Reps)

5 Muscle-ups

7 Ring Dips

9 Tire Flips

11 Calorie Assault Bike
AMRAP 12

12/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Single Arm Overhead Squats (3 ea arm) (35/20)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

Tabata Time – Air Squats

2 min Rest

Tabata Time – Bench Press (115/75)

2 min Rest

Tabata Time – Hang Power Snatches (75/45)
Post total Reps

12/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 Pull-ups
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

Buy-In: 75 Push Press (75/45)

3 Calorie Row

3 Double Unders

3 Calorie Assault Bike

6 Calorie Row

6 Double Unders

6 Calorie Assault Bike

9 Calorie Row

9 Double Unders

9 Calorie Assault Bike

Etc…

10 Kettlebell swings after each round (70/45)
AMRAP 21

WOD 2

Metcon (AMRAP – Reps)

10 Deadlifts (185/135)
EMOM 4

12/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Kettlebell Swings (70/55)

5 Wallballs (20/14)(10’/9′)
EMOM 5

WOD 1

Metcon (Time)

400m Run

30 Plate Overhead Walking Lunge (45/25)

20 Plate Thrusters (45/25)
3 Rounds

WOD 2

Metcon (AMRAP – Reps)

Max Rep Sit-ups
AMRAP 2

12/23/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

40 Toes 2 Bar
5 min Cap

WOD 1

Metcon (Time)

“12 Days of Christmas”

1 Rope Climb

2 Back Squat (95/65)

3 Handstand Pushup

4 Power Clean (95/65)

5 Hip/Back Ext

6 Calorie Row

7 Wallball (20/14)(10’/9’)

8 Double Unders

9 Front Squat (95/65)

10 Hand Release Push-up

11 Ground 2 Overhead (95/65)

12 Calorie Assault Bike
Do the workout like you’re singing the 12 Days of Christmas song.

Ex. 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1

etc…

BSW CrossFit Christmas/New Year Schedule!

Sunday – 12/22/19 – Regular Schedule

Monday – 12/23/19 – Regular Schedule – 12 Days of Christmas Workout

Tuesday – 12/24/19 – 9 AM CrossFit Class

Wednesday – 12/25/19 (Christmas Day) – Gym Closed

Thursday – 12/26/19 – 6 PM CrossFit Class

Friday – 12/27/19 – Regular Schedule

Saturday – 12/28/29 – Gym Closed

Sunday – 12/29/19 – Regular Schedule

Monday – 12/30/19 – Regular Schedule

Tuesday – 12/31/19 – Regular Schedule

Wednesday – 1/1/20 (Happy New Year) – Gym Closed

Thursday – 1/2/19 – Back on regular schedule for 2020

12/20/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Kettlebell Swings (70/55)

5 Wallballs (20/14)(10’/9′)
EMOM 5

Reps count toward Challenge

WOD 1

Metcon (AMRAP – Reps)

5 Push Press (135/105)

10 Toes 2 Bar

15 Calorie Assault Bike

20 Sumo Deadlift High Pulls
AMRAP 21