BSW Crossfit
200m run
8 Toes 2 Bar
3 rounds
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 KB Swing (Russian) (55/35)
5 Bend & Thrust
EMOM 5
5 Hang Clean High Pulls (185/125)
3 Hang Cleans
20 Alternating Hammer Curls
3 rounds
12 min cap
50 Calorie Row
40 Push Press (115/85)
30 Calorie SkiErg
20 Hang Cleans (115/85)
10 Calorie Assault Bike
For Time
200m Run
10 KB Swing (Russian) (55/35)
5 Burpees
3 rounds
8 Front Squat (155/115)
20 DB Tricep Ext (1 DB/2 Hands)
3 rounds
12 min cap
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 Push-ups
15 Butterfly Sit-ups
20 Jumping Jacks
3 rounds
10 DB Floor Press
20 Alternating DB Upright Row
3 rounds
12 min cap
Reps: 21-15-9
Calorie Row
Ring Dips
Box Jumps (24/20)
For Time
10 Thrusters (45/35)
10 Barbell Overhead Walking Lunges
10 Upright rows
3 rounds
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
5 Handstand Push-ups
10 Back Squats (75/55)
150m Row
3 rounds
8 Back Squat (205/155)
20 Alternating Supination Curls
3 rounds
12 min cap
5 Push Press (165/115)
10 Calorie SkiErg/Assault Bike (Alternate)
15 GHD Sit-ups
AMRAP 10
Max Rep Hang Snatch (75/55)
AMRAP 3
Cindy
5 Toes 2 Bar
10 Push-ups
15 Air Squats
EMOM 5
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
10 Push-ups
15 ButterFly Sit-ups
20 Jumping Jacks
3 rounds
20 Alternating DB Floor Press
20 Skull Crushers (45/35)
3 rounds
12 min cap
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.
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
15 Strict Press (95/65)
10 Front/Side Raises
3 rounds
12 min cap
8 Thrusters (75/55)
20 Double Unders
8 Toes 2 Bar
AMRAP 10
5 Handstand Push-ups
8 Thrusters (45/35)
10 Calorie Row
3 rounds
5 Hang Clean High Pulls (165/115)
3 Hang Cleans
20 Alternating Hammer Curls
3 rounds
12 min cap
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