BSW Crossfit
WOD #1 – 18 min
Reps: 10,8,6,4,2,4,6,8,10
Deadlift (Increase weights as needed)
Wall Ball x 10 (20/14) (10’/9’)
WOD #2 – 12 min
200m run
Toes 2 Bar x 12
200m run
Thruster x 12 (95/65)
200m run
Pull-up x 12
Alternating Jumping Lunge x max reps
Gymnastics:
Ring Dip x 7 (1 rd)
Handstand Hold x 1 (30 sec)
Accessory:
Floor Seated DB Press x 12 (1 rd)
Bar Bell Curl x 15 (4 rd)
Push-up x 50 (1 rd)
WOD #1
5 rd – 15 min
Overhead Squat x 5
WOD #2
AMRAP – 12 min
Box Jump x 1 min (24/20)
Sumo Deadlift with High Pull x 1 min (95/65)
Box Jump x 2 min
Sumo Deadlift with High Pull x 2 min
Box Jump x 3 min
Sumo Deadlift with High Pull x 3 min
** Post total reps to the board
Gymnastics:
Hand Stand Hold x 2 (30 seconds each)
Ring dips x 6 (1 rd)
Chest to bar x 5 (1 rd))
Accessory:
Hammer Curl with Press x 12 (1 rd)
Side Lateral Raise x 12 each arm (1 rd)
Dumb Bell Floor Press x 12 (Heavy) (1 rd)
Bent Dumb Bell Row x 12 each arm (1 rd)
Push-up x 50 (1 rd)
HEY CREW! HAPPY EASTER! We’re all celebrating our Lord and Savior today so the gym will be CLOSED today! We’re back open tomorrow on our regular schedule! See you on Monday!
10:00 AM Crew – 16.5
4:30 PM Crew
WOD #1
5 rd – 20 min
Bench Press x 5 (185/155) (85/65)
Pull-up x 8
Prowler Push x 1 (180/90)
WOD #2
As many rounds/reps as possible ( AMRAP) – 8 min
Alternating Dumb Bell or Kettle Bell Hang Snatch x 10 (50/35)
Push-up x 8
Toes to Bar x 6
Gymnastics:
Ring Dip x 5 (3 rd)
Chest to Bar x 5 (3 rd)
Accessory:
Alternating Dumb Bell Floor Press x 10 (3 rd)
Hammer Curl Press x 10 (3 rd)
Hey Crew! The gym will open on Friday, 3/25/16, at 10 AM for those competitors that want to knock out the last workout of The Open 16.5! We stay open until all present have completed the workout. We’ll run our regular class at 4:30 PM. START YOUR WEEKEND RIGHT! START IT AT BSW CROSSFIT!
| WOD #1 |
| 5 rds – 15 min |
| Hang Pwr Snatch x 5 |
| WOD #2 |
| 1 rd – For Time |
| Thruster x 15 (95/65) |
| Burpee x 30 |
| Double Under x 90 (Single Under x 180) |
| 400m run |
| Thruster x 15 (95/65) |
| Gymnastics: |
| Ring Dip x 5 (3 rds) |
| Chest 2 Bar x 5 (3 rds) |
| Hand Stand Hold x 2 (30 sec ea) |
| Accessory: |
| Leg Press x 10 (270/180) (3 rd) |
| Alt DB Press x 10 (3 rd) |
| BB Curl x 15 (4 rd) |
Warm-up – 10 min
Skill Work: 5 min
WOD #1
1 round – 15 min time cap
1 mile run
Pull-ups x 50
WOD #2
1 round – 15 mins time cap
Single Unders x 150 or Double Unders x 50
Wall Balls x 50 (20/14)
Shoulder to Overhead x 40 (95/45)
Box Jump x 30 (24/20)
Plate Thruster x 20 (45/25)
Dumbbell Snatch x 10 (5 ea arm) (65/40)
Gymnastics:
Ring Dips x 5 (3 rds)
Handstand Hold x 3 (30 sec ea)
Accessory:
Bat Wings x 10 (5 sec hold) (2 rds)
Bent Dumbbell Row x 5 each arm (5 sec hold) (2 rds)
Barbell Curl x 15 (4 rds)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.