BSW Crossfit
WOD #1 – 15 min
AMRAP
Front Squat x 10 (115/75)
Deadlift x 8
Squat Clean x 6
Cluster x 4
WOD #2 – For Time
Part 1 – 5 min
Max Snatch x 1 rep
1 min Rest
Ground to Overhead x 20 (115/75)
Gymnastics:
Ring Dip x 8 (1 rd)
Chest 2 Bar x 6 (1 rd)
Accessory:
Alternating single arm kettle bell swing x 30 (50/30) (1 rd)
Alternating single arm snatch x 20 (65/30) (1 rd)
Push-up x 50 (1 rd)
OPEN GYM 6:30 AM to 8:00 AM
WOD #1 – For time
5 rds – Nancy
400m Run
Overhead squat x 15 (95/45)
WOD #2 – For Time
Reps: 10, 5, 6, 3, 2, 1
Alternating DB Snatch (65/35)
Wall Ball (20#/10’) (14#/9’)
Kettle Bell Swing
Gymnastics:
Ring Dip x 8 (1 rd)
Chest to Bar x 5 (1 rd)
Accessory:
DB Floor Press x 10 (2 rds)
HCP x 10 ( 3 rd)
Upright row x 10 (3 rd)
OPEN GYM – 6:30 AM to 8:00 AM
WOD #1 – For time
3 rds
Ground 2 Overhead x 15 (115/75)
Prowler x 1 (180/95)
Rower or Air Dyne x 15 Calories
WOD #2 – For Time
NA
Gymnastics:
Chest 2 Bar x 5 (1 rd)
L Sit x 2 (15 sec each)
Accessory:
Bench Press x 5 (4 rds)
Leg Press x 10 (4 rds)
HCP x 15 (4 rds)
WOD #1 – 15 min – 5 rds
Power Clean x 5 (Work to Heavy 5 on last rd)
Ring Dip x 5
WOD #2 – For Time
Reps: 21, 15, 9
Hang Clean (155/95)
Burpee to 45#
Gymnastics:
Pull-ups x 8 (1 rd)
Hand Stand Push-up w/Kip x 4 (1 rd)
Accessory:
Barbell Curl x 15 (4 rd)
Dumbbell Floor Press (hvy) x 10 (2 rd)
The 2:30 and 3:30 classes will run on schedule. The 4:30 class for Sunday has been cancelled.
WOD #1 – 15 min – 5 rds
Deadlift x 5 (275/155)
Pull-up x 5
Wall Balls x 8 (20#/10’) (14#/9’)
WOD #2 – 15 min – AMRAP
Hang Snatch x 25 (75/45)
Box Jump & Over x 10 (24”/20”)
Kettle Bell Swing x 10 (Russo)
Gymnastics:
Ring dips x 8 (1 rd)
Hand Stand Hold x 30 sec (2 d)
Accessory:
Barbell Curl x 15 (4 rd)
Dumbbell Press (hvy) x 10 (2 rd)
WOD #1 – 30 min – AMRAP
4 -22 -20 -16
Pull-up x 4
Push Press x 22 (95/55)
Weighted Sit-up x 20 (20/14)
Box Jump x 16 (24/20)
WOD #2
NA
Gymnastics:
Ring dips x 7 (1 rd)
Accessory:
Hammer Curl Press x 10 (1 rd)
Dumbbell Floor Press (hvy) x 10 (1 rd)
OPEN GYM 6:30 to 8:00 AM.
If you want to do a WOD, we’ve got “Fight Gone Bad”
WOD #1 – 17 min
“Fight Gone Bad”
Wall-Ball (20#/10’) (14#/9’) Reps
Sumo deadlift high-pull (75/45) Reps
Box Jump (20”) Reps
Push Press (75/45) Reps
Row, Calories
**3 rds, 5 minutes per round, Rest 1 min
** Post total reps to board
WOD #2 – 10 min
NA
Gymnastics:
Ring dips x 7 (1 rd)
Chest 2 Bar x 6 (1 rd)
Accessory:
Bench Press x 8 (3 rds)
Alternating DB Press x 10 (3 rds)
BB Curl x 10 (3 rds)
WOD #1 – 15 min
With continuously running clock, complete five thrusters every minute
0:00 to 5:00 (75/55)
5:00 to 10:00 (95/65)
10:00 to 15:00 (115/75)
Continue adding 20 lb every 5 minutes for as long as you are able
WOD #2 – 10 min
Partner WOD
0:00 to 2:00 Max Push Press (115/65)
2:00 to 4:00 Max Wall Ball (20#/10’) (14#/9’)
4:00 to 6:00 Max Calorie Row
6:00 to 8:00 Max Deadlift (225/135)
8:00 to 10:00 Max Air Dyne Calories
** Post Total Reps to the board.
Gymnastics:
Ring dips x 7 (1 rd)
Chest 2 Bar x 6 (1 rd)
Accessory:
Bench Press x 8 (3 rds)
Alternating DB Press x 10 (3 rds)
BB Curl x 10 (3 rds)
OPEN GYM – 6:30 AM to 8:00 AM