5/31/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
2 Rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Clean/1 Push Press (155/95)

15 Kettlbell Swings

1 Clean/2 Push Press

25 Kettlebell Swings

1 Clean/3 Push Press

50 Kettlebell Swings

30 to 60 sec rest

5/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Dumbbell Thrusters (35/20)

7 Wall Squats

9 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Rope Climb

15 Kettlebell Swings

1 Rope Climb

25 Kettlebell Swings

1 Rope Climb

50 Kettlebell Swings

30 to 60 sec rest
5 rounds

5/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

20 Burpee 2 Plate
2 rounds

WOD 1

Metcon (Time)

Buy-In: 2000m Row

Reps: 21-15-9

Hang Clean (155/105)

Chest 2 Bar

Buy-out: 2000m Row
For Time

5/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Kettlebell Snatch (3 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat (135/95)
EMOM 10

Total Reps for workout = 90

WOD 2

Metcon (Time)

Reps: 10-8-6-4-2

Thruster (95/65)

Double Unders

Toes 2 Bar
For Time

5/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

.5 mile Assault Bike or 250m SKIErg
2 rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Strict Press (145/95)

15 Kettlebell Swings

2 Strict Press

25 Kettlebell Swings

3 Strict Presses

50 Kettlebell Swings

30 to 60 sec rest
5 rounds

5/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

10 Thrusters (95/65)

10 Ring Push-ups
5 Rounds

WOD 2

Metcon (AMRAP – Reps)

10 Push Press (115/85)

10 Double Unders
AMRAP 4

5/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Sqauts

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

Partner WOD – One partner works at a time

10 Kettlebell Swings Each (55/35)

15 Kettlebell Swings Each

25 Kettlebell Swings Each

20 Kettlebell Swings Each

15 Kettlebell Swings Each

25 Kettlebell Swings Each
5 rounds

5/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

2 Ring Dips

15 Kettlebell Swings

3 Ring Dips

25 Kettlebell Swings

5 Ring Dips

50 Kettlebell Swings

30 to 60 sec rest

5/19/20

BSW CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Power Snatch/1 Overhead Squat (115/75)

15 Kettlebell Swings

1 Power Snatch/2 Overhead Squats

25 Kettlebell Swings

1 Power Snatch/3 Overhead Squats

50 Kettlebell Swings

5/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Hang Kettlebell Snatches (55/35) (3 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Back Squat (10-10-10-10)

10 min cap

80% Body Weight

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Double Unders

10 Toes 2 Bar
AMRAP 15