4/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Plate Thrusters (45/25)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

“Douglas Oleschlager”

100 Push Press (95/55)

5 min rest

75 Back Squats (135/95)

5 min rest

50 Deadlifts (185/135)
For Time

4/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Goblet Squats (70/55)

6 Bend & Thrust
EMOM 5

WOD 1

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

4/27/20

BSW CrossFit – CrossFit

Warm-up

Metcon (AMRAP – Reps)

Air Squats x Max Reps
Tabata Time

WOD 1

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

WOD 2

Metcon (AMRAP – Reps)

10 Push Press

10 Double Unders
AMRAP 4

4/26/20

BSW CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

WOD 1

Metcon (Time)

“Megan”

Reps: 21-15-9

Burpees

Kettlebell Swing (55/35)

Double Unders
For Time

4/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

6 Bend & Thrust
EMOM 5

WOD 1

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

4/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

500m SkiErg

.5 Mile Assault Bike
1 round

WOD 1

Metcon (Time)

“Black & Blue”

10 Power Cleans (135/95)

10 Burpees
5 rounds

For Time

4/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

8 Wall Squats

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

“Dirty Thirty”

30 Box Jumps (24/20)

30 Jumping Pull-ups

30 Kettlebell Swings (35/25)

30 Alternating Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Hip/Back Extensions

30 Wall Balls (20/14) (10’/9′)

30 Burpees

30 Double Unders
For Time

Time Cap 30 Min

4/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

“Bad Karma”

50-40-30-20-10 Barbell Curls (45/35)

10-20-30-40-50 Kettelbell Swings (55/35) (Am)
For Time

4/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

200m Row

10 Toes 2 Bar

1 Plate Push (D&B)
3 Rounds

WOD 1

Metcon (Time)

“Fractured Fran”

9 Thrusters (95/65)

9 Pull-ups
5 rounds for time

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/55)

10 Double Unders
AMRAP 4

4/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Goblet Squats (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
The Bodyweight Squats are Back Squat.