BSW Crossfit
10 Thrusters (45/35)
10 Hanging Leg Lifts
10 Calorie SkiErg/Assault Bike
2 rounds
8 Sumo Deadlifts (205/135)
10 Front/Side Raises
3 rounds
12 min cap
AMRAP 4
10 Calorie Row
10 Toes 2 Bar
Rest 1 min
AMRAP 4
10 Calorie SkiErg
10 Push-ups
Rest 1 min
10 Calorie Assault Bike
10 Air Squats
AMRAP 14
10 Calorie Row
10 Back Squats (95/65)
10 Wall Squats
3 rounds
8 Back Squats (BW)
20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds
12 min
20 KB Swing (Russian) (55/35)
20 Wallballs (20/14)(10’/9′)
20 Alternating Jump Lunges
AMRAP 10
10 Push-ups
15 Butterfly Sit-ups
20 Jumping Jacks
3 rounds
5 Hang Snatch High Pulls
3 Squat Snatches
20 Alternating Hammer Curls
3 rounds
** Athlete chooses weight for Snatch
20 Push Press (135/95)
5 Handstand Push-ups
20 Double Unders
15 Push Press
5 Handstand Push-ups
20 Double Unders
10 Push Press
5 Handstand Push-ups
20 Double Unders
5 Push Press
5 Handstand Push-ups
20 Double Unders
1000m row
10 Hanging Leg Lifts
1 round
5 Back Squat/Behind the neck Push Press/Front Squat (155/105)
10 DB Upright Rows
3 rounds
12 min cap
5 Muscle ups
10 Thrusters (75/55)
15 GHD Sit-ups
AMRAP 21
5 Chest 2 Bar
5 Handstand Push-ups
5 Burpees
3 rounds
20 Alternating DB Floor Press
10 Front/Side Raises
3 rounds
12 min cap
250m Row
250m SkiErg
.5 mile Assault Bike
4 rounds
For Time
200m run
8 Toes 2 Bar
2 rounds
5 Back Squat/Half Up/Back Squat/Up (135/105)
15 Barbell Curls (45/35)
20 Skull Crushers (45/35)
3 rounds
14 min cap
Odd Min – 1 Rope Climb/5 Strict Press (75/55)
Even Min – 10/8 Calorie Row
EMOM 14
112 Reps possible
5 Hanging Leg Lifts
10 Calorie Row
10 GHD Sit-ups
3 rounds
8 Pause Front Squats (135/105)
20 Alternating Supination Curls
3 rounds
12 min cap
10 KB Swing (Russian) (55/35)
15 Wallballs (20/14) (10’/9′)
20 Alternating Jump Lunges
AMRAP 10
6 KB Hang Snatches (3 ea arm) (55/35)
6 Bend & Thrust
EMOM 5
10 Sumo Deadlifts (165/115)
20 Single arm DB upright rows (10 ea arm)
3 rounds
12 min cap
10 Handstand Push-up
20 Pulls on the Rower
AMRAP 10
**Post Total Calories Rowed
**Get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.
30 Push Press (135/95)
For Time
6 Toes 2 Bar
8 Burpees
10 Hip/Back Extensions
3 rounds
3 Snatch High Pulls (From Floor)
3 Hang Snatches
3 Over head Squats
10 Front/Side Raise
3 rounds
12 min cap
AMRAP 4
10 Calorie SkiErg
10 Butterfly Sit-ups
1 min rest
AMRAP 4
10 Calorie Assault Bike
10 Hip/Back Extensions
1 min rest
10 Double Unders
10 Pull-ups
AMRAP 15
250m row
20 Alternating KB Swings (Russian)( 35/20)
15 Air Squats
2 rounds
8 Pause Back Squats (155/105)
20 Skull Crushers (45/35)
3 rounds
12 min cap
**Athletes pause for a 1002 count in the bottom of the squat on each rep.
20 Push-ups
20 GHD Sit-ups
20 Air Squats
AMRAP 10