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

5/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m SkiErg

10 Double Unders

250m Row
2 rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

2 Chest 2 Bar

15 Kettlebell Swings

3 Chest 2 Bar

25 Kettlebell Swings

5 Chest 2 Bar

50 Kettlebell Swings

30 to 60 sec rest

5/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

40 Toes 2 Bar
4 min cap

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Push Press (155/105)

15 Kettlebell Swings

2 Push Press

25 Kettlebell Swings

3 Push Press

50 Kettlebell Swings

30 to 60 sec rest

5/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

7 Wall Squats

9 GHD Sit-ups
3 Rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Clean/1 Front Squat (155/105)

15 Kettlebell Swings

1 Clean/2 Front Squats

25 Kettlebell Swings

1 Clean/3 Front Squats

50 Kettlebell Swings

30 to 60 sec rest
5 rounds

5/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

10 Double Unders

5 Toes 2 Bar

10 Double Unders
3 rounds

WOD 1

Metcon (Time)

“Fat Amy”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats
With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Tips and Strategy

In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.

Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Intended Stimulus

“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.

Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.

Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner

For Time:

40 Air Squats

5 Burpees

30 Sit-Ups

5 Burpees

20 Lunges (alternating legs)

5 Burpees

10 Kettlebell Swings (35/26 lb)

5 Burpees

10 meter Bear Crawl

5 Burpees

10 Kettlebell Swings (35/26 lb)

5 Burpees

20 Lunges (alternating legs)

5 Burpees

30 Sit-Ups

5 Burpees

40 Air Squats

5/12/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Goblet Squats

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

“Modified Chad”

500 Hundred Box Step-ups (20″ Box)

Ruck/Backpack with 45/35 lbs
30 minute time cap

Athlete’s bring a ruck or backpack to put weight in. Athlete’s can wear a weight vest combined with the ruck/backpack.

5/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

250m SkiErg or 15 Calorie Bike
2 rounds

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
5 rounds

5/8/20

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)

1 Deadlift (250/185)

15 Kettlebell Swings

2 Deadlifts

25 Kettlebell Swings

3 Deadlifts

50 Kettlebell Swings

30 to 60 Sec Rest
5 Rounds