2/4/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Grip Deadlifts

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Sqauts
2 rounds

Weightlifting

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

15 min cap

Post Heaviest Clean

WOD 1

Metcon (Time)

1 Prowler Push (90/50)

5 Ring Dips
10 rounds

For Time

2/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

500m Row

3 rounds

10 Toes 2 Bar

10 Burpee 2 Plate

1 Mile Assault Bike

3 rounds

10 Push-ups

10 Sit-ups

500m SkiErg

3 rounds

10 GHD Sit-ups

10 Pull-ups
For Time

February 2020 Physical Challenge

SUPER EXCITED to ANNOUNCE the February 2020 Physcial Challenge! 300 Prowler Pushes! BEACH WORKOUT BABY!

Rx

300 Prowler Pushes – D&B (90/50)

Scaled

Sc1 – 200 Prowler Pushes – D&B (50/20)

Sc2 – 200 Prowler Pushes – D&B (No wght)

Notes:

  1. Tall prowler handles down, low prowler handles back
  2. Rear prowler skies must pass the cone each way

2/2/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

10 Devil Press (35/20)

15 Push Press (115/85)

20 Wall Balls (20/14) (10’/9′)
AMRAP 15

1/31/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Single Arm KB Clean & Press (2 ea arm) (55/35)

6 Bend & Thrust

5 Front Squats (75/45)
3 rounds

Weightlifting

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

15 min cap

Post Heaviest Single Front Squat

WOD 1

Metcon (Time)

Reps: 21-15-9

Kettlebell Swing (American)

Hand Release Push-ups

Double Unders
For Time

1/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Kettlebell Hang Cleans (4 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Weight)

1 Prowler Push (D&B) at each of the following weights

95/50

135/95

175/135

225/185

250/205
12 min cap for all athletes to get thru the workout (you have to hustle!)

For each weight the athlete cannot complete, the athlete must perform 15 Burpee to Plate

Post heaviest weight completed

WOD 2

Metcon (Time)

Reps: 15-12-9

Row

Assault Bike

SkiErg

Between each movement do 5 Muscle ups
For Time

1/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (Time)

100 Bench Press (95/65)

750m Row

50 Sumo Deadlift High Pulls (95/65)

25 Calorie Assault Bike
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Push Jerks (135/105)

5 Double Unders
AMRAP 4

1/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Wall Squats

15 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

10 Step Handstand Walk

10 Overhead Squats (95/65)
AMRAP 21

WOD 2

Metcon (AMRAP – Reps)

Odd Min – 8 Back Squats (155/125)

Even Min – 2 Rope Climbs
EMOM 6

1/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Devil Presses (35/20)

2 Rope Climbs
2 rounds

Weightlifting

Deadlift (5-4-3-3-2-2-1)

12 min cap

Post Heavy Single Deadlift

WOD 1

Metcon (AMRAP – Reps)

1 Min – Max Calorie Row

1 min Rest

1 Min – Max Hang Power Clean (115/85)

1 Min Rest

1 Min – Max Rep Pull-ups

1 Min Rest

1 Min – Max Calorie Row

1 min Rest

1 Min – Max Hang Power Clean (115/85)

1 Min Rest

1 Min – Max Rep Pull-up
AMRAP 11

WOD 2

Metcon (AMRAP – Reps)

10 Strict Presses (75/45)

10 Double Unders
AMRAP 4

1/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Tricep Dips

15 Walking Lunges

20 Six to Ninety Leg Lifts

25 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

1000m Row

Reps: 10-8-6-4-2

Ring Dips (Scale – Bar Dips, Tricep Dips)

Double Unders (Scale – Single Unders – Triple Reps)

Handstand Push-ups (Box, Decline Push-ups)

Assault Bike Calories (SUCK IT UP BUTTERCUP)

1000m SkiErg
For Time