2/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Dumbbell Thrusters (35/20)

10 Hand Release Push-ups

12 Calorie Row
2 rounds

WOD 1

Metcon (Time)

400m Sandbag Run (60/40)

10 Toes 2 Bar

10 Overhead Squats (95/65)
4 rounds

WOD 2

Metcon (AMRAP – Reps)

10 Butterfly Sit-ups

10 Push-ups
AMRAP 5

2/14/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Deadlifts (75/45)

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Squats
2 rounds

Weightlifting

Clean (3-2-2-1-1-1-1-1-1-1 etc…)

10 min cap

Work to and post heavy single

WOD 1

Metcon (AMRAP – Reps)

10 Wall Balls (20/14)(10’/9′)

10 Calorie Row

10 Push Press (115/75)
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Double Unders
AMRAP 4

2/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

10 Calorie Row

10 Calorie SkiErg

10 Calorie Assault Bike

2 Prowler Pushes (D & B) (90/50)

10 Double Unders

10 Gym Runs (Dock Door to Dock Door, Must touch each door) (D&B = 1)
5 rounds

2/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Hand Release Push-ups

15 Double Unders

10 Calorie Assault Bike
2 rounds

WOD 1

Metcon (AMRAP – Reps)

6 Thruster (115/75)

10 Box Jumps

14 Kettlebell Swings (70/55)

18 GHD Sit-ups
AMRAP 30

2/10/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Snatch Deadlifts (75/45)

5 Hang Snatch High Pulls

5 Hang Power Snatches

5 Overhead Squats
3 rounds

WOD 1

Metcon (AMRAP – Reps)

5 Muscle-ups

250m Row

5 Squat Snatches (50% Bodyweight)
AMRAP 21

WOD 2

Metcon (Time)

30 Push Jerk (135/95)
For Time

2/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20 Hand Release Push-ups

500m SkiErg
1 round

WOD 1

Metcon (Weight)

Reps: 10-8-6-4-2

Bench Press

(Start w/70% BW and increase weight as reps decrease)

Between each BP set

2 Rope Climbs

10 Hip/Back Extensions
15 min cap

Post Heaviest BP Weight

WOD 2

Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

16 Med Ball Overhead Walking Lunges (20/14)
AMRAP 5

2/7/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

6 Bend & Thrust

5 Back Squats (75/45)
3 rounds

WOD 1

Metcon (Time)

8 Back Squat (185/135)

1 Prowler Push (95/50)
5 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Deadlift (135/105)

8 Handstand Push-ups

6 Ground 2 Overhead
AMRAP 15

2/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

1 Prowler Push (90/50) (D&B)

5 Chest 2 Bar
3 rounds

Gymnastics

Air Squat (Max Reps)

Air Squat
Tabata Time

WOD 1

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-15-18-etc…

Thruster

Box Jumps
AMRAP 15

WOD 2

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls (75/45)

10 Strict Pres (75/45)
AMRAP 4

2/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Prowler Push (90/50) (D&B)

5 Handstand Push-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

1000m Row (100 reps)

3 Prowler Push (90/50) (D&B) (3 Reps)

750m SkiErg (75 Reps)

3 Prowler Push

50 Double Unders (50 Reps) (Scale: 3 to 1)

3 Prowler Push

25 Calorie Assault Bike (25 Reps)

3 Prowler Push
AMRAP 21

2/4/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Grip Deadlifts

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Sqauts
2 rounds

Weightlifting

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

15 min cap

Post Heaviest Clean

WOD 1

Metcon (Time)

1 Prowler Push (90/50)

5 Ring Dips
10 rounds

For Time