BSW Crossfit
WOD #1 – AMRAP 5
Handstand Push-ups
WOD #2 – For Time
400 Meter Run
20 Double Unders
21 Hang Power Cleans (155/105)
400 Meter Run
20 Double Unders
15 Hang Power Cleans (155/105)
400 Meter Run
20 Double Unders
8 Hang Power Cleans (155/105)
WOD #3 – 2 min
25 GHD Sit-ups
Max Rep Handstand Push-up with remaining time
WOD #1 – EMOM 5
8 Chest 2 Bar Pull-ups
WOD #2 – EMOM 20
Odd Minutes – 5 Squat Snatch (115/75)
Even Minutes – 10 Single Arm Overhead Dumbbell Squats (5 each arm)
WOD #3 – AMRAP 5
Double Unders
WOD #1 – EMOM 5
10 Single Arm Overhead Dumbbell Squats (5 each arm)
WOD #2 – EMOM 5
1 Power Clean (95/65)
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
WOD #3 – For Time
“Wise Men”
AMRAP 3
Macho Man (135/95)
Rest 3 min
AMRAP 3
Macho Man (155/105)
Rest 3
Macho Man (185/135)
1 Macho Man Complex
3 Power Clean, 3 Front Squats, 3 Push Jerks
WOD #4 – AMRAP 5
Double Unders
WOD #1 – EMOM 5
5 Chest 2 Bar
3 Handstand Push-ups
WOD #2 – For Time
3 rds
400m run
30 Calorie Row
30 Hang Kettlebell Snatches (15 each arm)
WOD #3 – AMRAP 5
Double Unders
WOD #1 – EMOM 6
5 Overhead Squats (75/55)
3 Snatch drop & balance
WOD #2 – “Firestorm” – For Time
3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)
50/35 Calorie Row
3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)
50/35 Calorie Row
3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)
WOD #3 – AMRAP 5
Double Unders
WOD #1 – EMOM 5
10 Single Arm Overhead Dumbbell Squats (5 each arm)
WOD #2 – “Napalm” – For Time
2 Rounds
10 Bar Muscle-ups
20 Bar Facing Bupees
30 Deadlifts (225/155)
40 Wallballs (20/14) (10’/9’)
WOD #3 – AMRAP 5
Double Unders
CrossFit Workout
WOD #1 – 21 min
5 min – Power Clean
Build to heavy 3 reps
3 min rest
5 min – Push Press
Build to heavy 6 reps
3 min rest
5 min – Back Squat
Build to heavy 10 reps
WOD #2 – EMOM 5
3 Alternating Single Leg Squats
3 Burpees
WOD #3 – AMRAP 5
Double Unders
WOD #1 – “Limitless”
Teams of 3
AMRAP 7
100 Calorie Row
Max Clean and Jerk (135/95)
3 min Rest
AMRAP 6
75 Calorie Row
Max Power Snatches (115/80)
3 min Rest
AMRAP 5
50 Calorie Row
Max Thrusters (95/65)
WOD #2 – EMOM 5
10 Alternating Dumbbell Squat (35/20)
WOD #3 – AMRAP 5
Double Unders
WOD #1 – EMOM 5
“Cindy”
5 Pull-ups
10 Push-ups
15 Air squats
WOD #2 – 12 min
Front Squat
On the 2:00 x 6
Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%
WOD #3 – EMOM 10
Even Min – 3 Dumbbell Overhead Squats (Each Arm)
Odd Min – 3 Handstand Push-ups
WOD #4 – AMRAP 5
Double Unders
WOD #1 – EMOM 5
12 Wallballs (20/14) (10’/9’)
WOD #2 – EMOM 8
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%
WOD #3 – For Time
5 rds
5 Power Clean & Jerks (155/105)
10 Toes 2 Bar
WOD #4 – AMRAP 5
Double Unders