10/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

8 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

PARTNER WOD!

“Hang in There Partner!”

5 Thrusters (95/65)

5 Burpees

**During movements, partner must hang from pull-up bar.
EMOM 20

200 Total reps possible

Partners determine how to split up work.

If the athlete starts the minute/movements, the athlete must complete the reps/movements within the minute.

10/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swing (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (185/125)

3 Hang Cleans

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

50 Calorie Row

40 Push Press (115/85)

30 Calorie SkiErg

20 Hang Cleans (115/85)

10 Calorie Assault Bike
For Time

10/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 KB Swing (Russian) (55/35)

5 Burpees
3 rounds

WOD 1

Metcon (No Measure)

8 Front Squat (155/115)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Reps: 2-4-6-8-10-etc…

SDLHP (75/55)

Hip/Back Ext.

Double Unders

Wall Ball (10/14) (10’/9′)

Alternating Pistols

Double Unders
AMRAP 15

10/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

20 Alternating DB Upright Row
3 rounds

12 min cap

WOD 2

Metcon (Time)

Reps: 21-15-9

Calorie Row

Ring Dips

Box Jumps (24/20)
For Time

10/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Barbell Overhead Walking Lunges

10 Upright rows
3 rounds

WOD 1

Metcon (Time)

Reps: 10-9-8-7-6-5-4-3-2-1

KB Swings (American) (55/35)

Deadlifts (115/85)

Hang Clean (115/85)

Push Jerk (115/85)

Alternating Jump Lung
For Time

30 min cap

10/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Handstand Push-ups

10 Back Squats (75/55)

150m Row
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squat (205/155)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Push Press (165/115)

10 Calorie SkiErg/Assault Bike (Alternate)

15 GHD Sit-ups
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Hang Snatch (75/55)
AMRAP 3

10/10/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Cindy

5 Toes 2 Bar

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

10/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 ButterFly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

20 Skull Crushers (45/35)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

EMOM 5 (35 Possible Reps)

1 Rope Climb

6 Butterfly Sit-ups

Rest 1 min

EMOM 5 (125 Possible Reps)

10 Push-ups

15 Air Squats

Rest 1 min

EMOM 5 (45 Possible Reps)

5 Handstand Push-ups

4 Pull-ups
Post Total Reps

Total Possible Reps (205)

Three EMOM 5’s with 1 min rest between each EMOM.

10/7/21

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)

15 Strict Press (95/65)

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

8 Thrusters (75/55)

20 Double Unders

8 Toes 2 Bar
AMRAP 10

10/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Handstand Push-ups

8 Thrusters (45/35)

10 Calorie Row
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (165/115)

3 Hang Cleans

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

5 Overhead Squats (135/105)

Reps: 10-9-8-7-6-5-4-3-2-1

Burpee Over Box (Athlete can use hands)
For Time

** 5 Overhead Squats per each round