6/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Bend & Thrust

20 Walking Lunges

20 Calorie Row
2 rounds

WOD 1

Metcon (Time)

20 Calorie Assault Bike

20 Thrusters (95/65)

20 Pull-ups

20 Double Unders

20 Snatches (95/65)

20 Push-ups

200m Run

20 Sumo Deadlift High Pulls

20 Sit-ups

20 Calorie Row
For Time

6/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Toes 2 Bar

5 Handstand Push-ups

3 Bar Muscle Ups
2 rounds

WOD 1

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

15 Min Cap

Work to heavy Clean and Jerk

Post heaviest Clean and Jerk weight

WOD 2

Metcon (Time)

10 Push Press (135/105)

200m run

10 Front Squats (135/105)
3 rounds

6/25/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

50 Double Unders

5 Bar Muscle Ups
1 Round

WOD 1

Metcon (Time)

10 Rope Climbs
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Ring Dips

5 GHD Sit-ups

5 Handstand Push-ups
AMRAP 15

6/24/19

BSW CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD 1

Squat Clean (3-3-3-3-3-3-3)

15 Min Cap

Work to heavy 3 reps

Score is heaviest weight for 3 reps

WOD 2

OBD: Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

3 Bar Muscle ups

20 Double Unders
AMRAP 12

6/21/19

BSW CrossFit – CrossFit

Warm-up

RAB: Warm-up (No Measure)

250m Row

15 Calorie Assault Bike
2 rounds

WOD 1

KT: Metcon (Time)

100 Kettlebell Swings (70/55)

**Each time the athlete sets the Kettlebell down

20 Toes 2 Bar

WOD 2

5W5B: Metcon (AMRAP – Reps)

5 Wallballs (20/14)(10’/9′)

5 Box Jumps
AMRAP 4

6/20/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Reps Hang Snatch High Pulls (115/85)

15 Toes 2 Bar

10 Reps Hang Clean High Pulls (115/85)
2 rounds

5k Row (Time)

Max Effort 5k Row
5000 meters

WOD 2

DU: Double-Unders (Max Reps)

AMRAP 6

6/19/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Bend & Thrust

15 Mountain Climbers
2 rounds

Weightlifting

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55# for ladies

WOD 2

BJJA: Metcon (AMRAP – Reps)

10 Bench Press (65% Body Weight)

10 Box Jumps (24/20)

10 Push-Jerks (135/95)

10 Calorie Assault Bike
AMRAP 21

6/18/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Even Minutes – 15 Strict Press (75/45)

Odd Minutes – 20 Double Unders
EMOM 6

WOD 1

Metcon (Time)

Buy In – 1 mile Run

5 rounds

3 Rope Climbs

10 Hip Extensions

20 Toes 2 Bar

Buy Out – 2000m Run

6/17/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

3 Handstand Push-ups
EMOM 5

WOD 1

DPF: DL, PC, FS (1-1-1-1-1-1-1)

Complex

3 Deadlifts

2 Power Cleans

1 Front Squat

**The intent is to increase weight each round. Hands cannot release from the bar during the complex rep. Add weight for all rounds and post total weight for score.
12 min Cap

WOD 2

PPWL: Metcon (AMRAP – Reps)

10 Push Press (115/85)

10 Walking Lunges
AMRAP 4

6/14/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Bend & Thrust

10 Mountain Climbers
2 rounds

WOD 1

Metcon (Time)

Reps: 21-15-9

Overhead Squat (Snatch weight overhead)

Ring Dips
For Time

WOD 2

1000m Row (Time)

Max Effort 1000m Row
For Time