11/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

10 Toes 2 Bar
1 round

WOD 1

Metcon (Weight)

Push Jerk
7 min cap

work to heavy single

WOD 2

Metcon (AMRAP – Reps)

Buy In – 1 min – Max Rep Wallballs (20/14) (10’/9′)

AMRAP 15

1 Power Clean (115/85)

3 Push Presses

2 Thrusters

11 Box Jumps (24/20)

Buy Out – 1 min – Walking Lunge
AMRAP 17

Post total reps including Buy In and Buy Out

11/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (70/55)

5 Calorie SkiErg

5 Calorie Assault Bike

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Snatch Grip High Pulls (115/85)

20 Hammer Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

1 Thruster (115/85)

1 Double Under

1 Burpee
AMRAP 15

Ladder Style Workout – Add 1 rep per movement per round.

11/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
5 rounds

WOD 1

Metcon (No Measure)

8 Overhand Deadlift (225/145) (Clean Grip)

20 Dumbbell Tricep Extention (1 DB) (Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Cleans (165/105)

10 Double Unders

10 Kettlebell Swings (Russian) (70/55)
AMRAP 10

WOD 2

Metcon (Time)

49 Wallballs (20/14) (10’/9′)
For Time

11/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Double Unders

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squat (155/105)

6 Pause Front Squat (155/105)
5 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

1 Rope Climb

10 Box Jumps

2 min rest

AMRAP 5

10 Push-ups

10 Sit-ups

2 min rest

AMRAP 5

10 GHD-Sit-ups

20 Air Squats
AMRAP 19

11/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

26 Alternating Single Arm Kettlebell Swings (35/20)

5 Chest 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

10 Pause at the bottom Bench Press (135/75)

20 Seated Alternating Supinated Curls
12 min cap

Bench Press – At the bottom of the lift (bar toward chest) pause for a 1002 count then push the bar to the point where arms are fully extended.

Supinated Curls – Start with palms facing the side of the leg, as the athlete curls the DB up, the wrist rotates to where the athletes palm is facing the chest at the top of the movement

WOD 2

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
Wallball – (20/14) (10’/9′)

Barbell – 55 lbs

Box Jumps – 20″ for Men & Women

11/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m row

50 Double Unders

WOD 1

Metcon (No Measure)

8 Deadlift (250/145)

20 Bent Over Single Arm DB Rows (10 ea arm)
3 rounds

WOD 2

Metcon (Time)

10 Sumo Deadlift High Pulls (75/55)

10 Wall Balls (20/14) (10’/9′)
5 rounds

For Time

WOD 3

Metcon (AMRAP – Reps)

Thruster (95/65)
AMRAP 6

11/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

5 Dumbbell Thrusters (35/20)

9 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (135/95)

20 Dumbbell Double Hand Tricep Extension
3 rounds

12 min cap

**Tricep Extension – Hole the head of one dumbbell with both hands above the head and perform the Tricep Extension.

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

250m Row

10 Ring Push-ups

250m SkiErg

20 Overhead Med Ball Walking Lunges (20/14)
AMRAP 21

11/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (No Measure)

10 Pause Overhead Squats (135/105)

10 Dumbbell Floor Press
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Alternating Pistols

20 Double Unders
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

5 Calorie SkiErg/Assault Bike (Alt between the two)

5 Handstand Push-ups
AMRAP 4

11/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Front Squat (80% BW)

20 Seated Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 3

Metcon (AMRAP – Reps)

1 Rope Climb

5 Chest 2 Bar

10 Back/Hip Extensions

15 Hand Release Push-ups

20 Butter Fly Sit-ups
AMRAP 15

51 reps per round

11/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie SkiErg

10 Toes 2 Bar

10 Barbell Front Squats
2 rounds

WOD 1

Metcon (No Measure)

10 Bench Press Body Weight

10 Front/Side Weighted Arm Raises
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

200m run

10 Push Press (135/95)

10 GHD Sit-ups
AMRAP 21