BSW Crossfit

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swings (35/25)

8 Alternating Hanging Single Leg Lifts

6 Calorie SkiErg or Assault Bike
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls

3 Snatches

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
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.

WOD 3

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Alternating Single Arm KB Swings (Russian) (35/20)

5 Pull-ups
3 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press (Heavy)

20 DB Tricep Extension (1 DB/2 Hands)
3 rounds

12 min cap

WOD 2

Metcon (Time)

1000m Row

50 Barbell Thrusters (45/35)
2 rounds

For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push ups
EMOM 5

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (185/135)

5 Hang Power Cleans

20 Alternating DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (Time)

5 Push Press (155/115)

10 Double Unders

5 Butterfly Sit-ups
10 rounds

For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Decline Push-ups (20″ Box)

8 Toes 2 Bar

6 Calorie Assault Bike/SkiErg
3 rounds

WOD 1

Metcon (No Measure)

8 Push Press (135/95)

20 Skull Crushers (50/40)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

12 GHD Sit-ups

8 Calorie Assault Bike

1 min rest

AMRAP 5

10 Toes 2 Bar

10 Calorie Row

1 min rest

AMRAP 5

12 Push-ups

8 Calorie SkiErg
AMRAP 17

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

AMRAP 3

Max Bench Press Reps (135/95)

2 min Rest

AMRAP 3

Max Push Press Reps (135/95)

2 min Rest

AMRAP 3

Max Back Squat Reps (135/95)

2 min Rest

AMRAP 3

Max Wallball Reps (20/14) (10’/9′)

2 min Rest

AMRAP 3

Max KB Swings (70/55) Russian)
AMRAP 23

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Push Jerk (Athlete’s Choice)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

6 Deadlifts (225/155)

7 Pull-ups

200m Row (20 reps)
AMRAP 15

BSW CrossFit – CrossFit

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

FREE FOR ALL PARTNER WOD SATURDAY!

Reps: 30-20-10

Kettlebell Swing (Russian) (55/35)

Butterfly Sit-ups

Reps: 30-20-10

Wallballs (20/14) (10’/9′)

Push-ups

Reps: 30-20-10

Calorie Row (Damper setting on 1)

Pull-ups (Scale: Ring Rows)

Reps: 30-20-10

Goblet Squat (55/35)

Overhead Plate Alternating Lunge (45/25)
For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12 Single Arm DB Push Press (6 ea arm) (35/20)

5 Pull-ups

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 8

Calorie Row

1 min rest

AMRAP 8

Calorie SkiErg

1 min rest

AMRAP 8

Calorie Assault Bike
AMRAP 26

Post total reps to computer

BSW CrossFit – CrossFit