2/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

5 Chest 2 Bar

10 Calorie Row
3 rounds

WOD 1

Metcon (Time)

Buy-In: 1000m Row

3 rounds

5 Ring Dips

10 Ground 2 Overhead (115/75)

10 Kettlebell x 2 Walking Lunges (35/25)

5 Overhead Squats (115/75)

Buy-Out: 500m SkiErg
For Time

2/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sandbag Clean & Press (60/40)

10 Sandbag Front Squats (60/40)
3 rounds

WOD 1

Metcon (AMRAP – Reps)

30 Butterfly Sit-ups

15 Calorie Assault Bike

2 Rope Climbs
AMRAP 21

2/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Sandbag Drag (D&B)(80/60)

5 Toes 2 Bar

10 Wall Squats
2 rounds

Weightlifting

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

15 Min Cap

Post Heaviest Back Squat to Board

WOD 1

Metcon (AMRAP – Reps)

1 Deadlift (275/165)

3 Burpee Over Bar

5 KB Swings (Am)(70/55)
EMOM 12

(Total reps possible 108)

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Double Unders
AMRAP 4

2/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Handstand Push-ups
EMOM 5

Weightlifting

Push Jerk (5-4-3-3-2-2-1)

15 min Cap

Post Heaviest Push Jerk to board

WOD 2

Metcon (AMRAP – Reps)

8 Handstand Push-ups

10 Double Unders

12 Push Presses (115/75)
AMRAP 10

2/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Burpee over Bar

3 Clean hold Deadlifts (95/65)

3 Hang Clean High Pulls

3 Hang Power Cleans

3 Overhead Squats

3 Burpee over Bar
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Calorie SkiErg/Row (Alternate)

8 Cleans (75% BW)

10 Double Unders
AMRAP 21

WOD 2

Metcon (Time)

30 Wallballs (20/14)(10’/9′)
For Time

2/23/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Weighted Box Step ups (20/10)

10 Burpee 2 plate

2 Min Rest

AMRAP 5

8 Toes 2 Bar

8 Push-ups

2 Min Rest

AMRAP 5

6 GHD Sit-ups

6 Hip/Back Extensions
Post total reps to board

2/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Bend &Thrust

10 Butterfly Sit-ups

15 Push-ups

20 Jumping Jacks
3 Rounds

WOD 1

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

WOD 2

1000m Row (Time)

Max Effort 1000m Row

Class Cancellation!

5:30 AM Class Cancelled Friday, 2/21/20

Hey All! Due to the inclement weather this afternoon and the cold temps tonight, we are worried about the high possibility of black ice in the morning. Therefore, we are going to go ahead and cancel the 5:30 AM Class on Friday, 2/21/20. The 4:30 PM class will go on as scheduled. We apologize for any inconvenience.

2/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sandbag Thrusters (60/40)

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

WOD 1

Metcon (Time)

10 Bench Press (155/85)

5 Snatch (115/65)
4 rounds

WOD 2

Metcon (Time)

20 Sandbacg Front Rack Walking Lunge (60/40)

10 Sumo Deadlift High Pulls (95/65)

5 Tire Flips
4 rounds

2/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Sandbag Drag (One way) (80/60)

6 Bend & Thrust

5 Back Squats (75/55)
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (70% Bodyweight)

Even Min – 6 Front Squat
EMOM 12

**96 Max Reps for workout

WOD 2

Metcon (AMRAP – Reps)

5 Deadlift (70% Bodyweight)

5 Push Jerk (70% Bodyweight)

5 Toes 2 Bar

5 Double Unders
AMRAP 15