BSW Crossfit

BSW CrossFit – CrossFit

Warm-up

: Warm-up (No Measure)

100 Alternating Single Arm Kettlebell Swings (55/35)

WOD 1

Metcon (Time)

2000m Row

50 Double Unders
3 rounds

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Single Arm Kettlebell Swings Right Arm (Russian) (55/35)

50 Single Arm Kettlebell Swings Left Arm (Russian) (55/35)

WOD 1

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Women

14# Wall-Ball, 9′ Target

SDLHP – 55 lb

Push-Press 55 lb

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Hang Kettlebell Cleans (Right Arm) (55/35)

50 Hang Kettlebell Cleans (Left Arm) (55/35)

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

5 Squat Cleans (155/105)
5 rounds

WOD 2

Metcon (AMRAP – Reps)

10 Toes 2 Bar

12 Box Jumps (24/20)

14 Butterfly Sit-ups
AMRAP 10

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Kettlebell Swings (55/35)

WOD 1

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls (75/55)

5 Pull-ups

10 Devil Presses (35/20)
AMRAP 12

WOD 2

Metcon (AMRAP – Reps)

10 Push Jerk (135/95)

10 Double Unders
AMRAP 6

WOD 3

Metcon (Weight)

10 Dumbbell Floor Press (Both Arms) (Heavy)
3 rounds

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Snatches (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

500m Row

5 Front Squats (115/85)

5 Snatches (115/85)

5 Overhead Walking Lunges (45/25)

50 Double Unders

5 Front Squats (115/85)

5 Snatches (115/85)

5 Overhead Walking Lunges (45/25)

50 Calorie SkiErg

5 Front Squats (115/85)

5 Snatches (115/85)

5 Overhead Walking Lunges (45/25)

500m Row

5 Front Squats (115/85)

5 Snatches (115/85)

5 Overhead Walking Lunges (45/25)
For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Single Arm Dumbbell Squats (35/20)

9 V-ups

12 Double Unders
3 Rounds

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

5 Ring Dips

2 Rope Climbs
AMRAP 12

WOD 3

Metcon (Time)

5 Muscle-Ups

10 Alternating Pistols

5 Handstand walk steps
4 rounds

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Overhead Squats (45/35)
3 roujnds

WOD 1

Metcon (Time)

Buy In: 400m Run

5 Rounds

10 Overhead Squats (95/55)

1 Rope Climb

15 Hip/Back Extensions

Buy Out: 400m Run
For Time

WOD 2

Metcon (Time)

50 Deadlifts (80% BW)
For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Goblet Squats (55/35)

8 Bend & Thrust
EMOM 5

Weightlifting

Back Squat (10-10-10-10)

80% of Body Weight

12 min cap

WOD 1

Metcon (AMRAP – Reps)

5 Handstand Push-ups

10 WallBalls (20/14) (10’/9′)

15 Box Jumps (24/20)
AMRAP 12

WOD 2

Metcon (AMRAP – Reps)

Max Rep – Ground 2 Overhead (115/65)
AMRAP 3

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 Back Extensions
2 rounds

WOD 1

Metcon (Time)

2000m Row

2 Mile Assault Bike

2000m SkiErg

800m run
1 round

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Snatches (4 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

5 Thrusters (115/75)

10 Double Unders

15 GHD Sit-ups
4 rounds

10 min cap

WOD 2

Metcon (Time)

1 Mile Assault Bike

50 Strict Press (75/45)

1000m SkiErg
1 Round

For Time