BSW Crossfit
Stretch – 5 min
WARM-UP
3 rounds
6 Single Arm Dumbbell Overhead Squats (3 each arm)
5 Wall Squats
10 GHD Sit-ups
Primer
2 rds
5 Bench Press @ 50%
2 Ring Dips
5 Back Squats @ 50%
2 Muscle Ups
10 Calorie Assault Bike
WOD #1 – AMRAP 21
5 Bench Press @ 70%
5 Ring Dips
5 Back Squats @ 70%
5 Muscle Ups
20 Calorie Assault Bike
Cool Down
Stretch – 5 min
WARM-UP
3 rounds
5 Chest 2 Bar
5 Handstand Push-ups
10 GHD Sit-ups
Primer
3rds
3 Position Clean (115/75)
WOD #1 – Not for time
4 – 4 – 4 – 3 – 3 – 2 – 1
Clean
Increase weight each round. Finish with a heavy 1.
WOD #2 – 4 min
AMRAP 1 – Max Calorie Row
30 sec transition
AMRAP 2 – Max Rep Double Unders
30 sec transition
AMRAP 3 – Max Calorie Assault Bike
Cool Down
Stretch – 5 min
WARM-UP
EMOM 5
“Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats
Primer
3 rds – Empty Bar
10 Presses
10 Half split to full split jerk
10 Pausing Dip split jerks
WOD #1 – For Time
5 rounds
7 Push Jerk
10 GHD Sit-ups
WOD #2 – EMOM 5
5 Deadlifts (315/175)
Cool Down
Stretch – 5 min
WARM-UP
Complete 4 rounds
15 Air Squats
10 Walking Lunges
10 Calorie Row
10 Wall Balls
Primer
3 Position Snatch @ 105/55
3 Position Snatch @ 115/65
3 Position Snatch @ 125/75
2 Squat Snatches @ 135
WOD #1 – AMRAP 10
200m Row
10 Toes 2 Bar
5 Squat Snatches (135/85)
WOD #2 – Tabata Time
Max Rep Air Squats
Cool Down
Stretch – 5 min
WARM-UP
AMRAP 5
5 Pull-ups
10 Push-ups
10 Walking Lunges
10 Wallballs
Primer
2 Box Jumps (24/20)
2 Jumping Pull-ups
2 Kettlebell Swings (Am) (35/25)
2 Walking Lunges
2 Push-Press (45/35)
2 Back Extensions
2 Wall Balls (20/14) (10’/9’)
2 Burpees
2 Double Unders
WOD #1 – For Time
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (Am) (35/25)
50 Walking Lunges
50 Push-Press (45/35)
50 Back Extensions
50 Wall Balls (20/14) (10’/9’)
50 Burpees
50 Double Unders
Cool Down
12/23/18 – Sunday – 2:30 CrossFit, 3:30 Open Gym, 4:30 Crossfit
12/24/18 – Monday (CHRISTMAS EVE!) – 8:00 AM CrossFit
12/25/18 – Tuesday CHRISTMAS DAY! – CLOSED! – MERRY CHRISTMAS!
12/26/18 – Wednesday – 8:00 AM CrossFit, 4:30 CrossFit, 5:30 Open Gym, 6:30 CrossFit
12/27/18 – Thursday – 6:00 CrossFit
12/28/18 – Friday – 5:45 AM CrossFit, 4:30 CrossFit
12/29/18 – Saturday – CLOSED!
12/30/18 – Sunday – 2:30 CrossFit, 3:30 Open Gym, 4:30 Crossfit
12/31/18 – Monday (New Year’s Eve!) – CLOSED – Happy New Year!
1/1/19 – Tuesday New Year’s Day! – CLOSED – HAPPY NEW YEAR!
1/2/19 – BACK ON REGULAR SCHEDULE!
Stretch – 5 min
WARM-UP
3 rds
10 Dumbbell Push Press (35/20)
10 Ring Rows (Horizontal)
10 Walking Lunges
Primer
5 GHD Back Extensions
10 Double Unders
2 Muscle-ups
10 Calorie Assault Bike
4 Alternating Pistols (3 each leg)
200m Run
WOD #1 – AMRAP 20
15 GHD Back Extensions
20 Double Unders
5 Muscle-ups
20 Calorie Assault Bike
6 Alternating Pistols (3 each leg)
400m Run
WOD #2 – AMRAP 3
Max Rep Push-Press (135/75)
Cool Down
Stretch – 5 min
WARM-UP
5 Prowler Pushes (D&B) (90/50)
Primer
3 rounds
6 Devil Presses (35/20)
6 Box Jumps
WOD #1 – AMRAP 21
2000m Row
50 Sumo Deadlift High Pulls (75/55)
50 Double Unders
Cool Down
Stretch – 5 min
WARM-UP
EMOM 5
1 Rope Climb
10 Double Unders
Primer
3 rounds
5 Strict Presses
5 Half Split to Full Split Press
5 Dip Pause Split Jerks
WOD #1 – 20 min
Reps: 3-3-3-2-2-1-1
Split Jerk (From Rack)
WOD #2 – AMRAP 5
7 Strict Press (75/45)
7 Box Jumps (24/20)
Cool Down
Stretch – 5 min
WARM-UP
EMOM 5
5 Chest 2 Bar
5 Goblet Squats (55/35)
Primer
2 Ring Dip
50m Row
2 Burpee
2 Deadlift (225/145)
2 Wallball
2 Pull-up
2 Thruster (95/55)
2 Front Squat (95/55)
2 Calories Assault Bike
2 Walking Lunge
2 GHD Sit-up
2 Double Unders
WOD #1 – “12 Days of Christmas”
1 Ring Dip
200m Row
3 Burpee
4 Deadlift (225/145)
5 Wallball
6 Pull-up
7 Thruster (95/55)
8 Front Squat (95/55)
9 Calories Assault Bike
10 Walking Lunge
11 GHD Sit-up
12 Double Unders
Notes: Perform the workout like the song “12 Days of Christmas” is sung. For Example:
1 Rep
2 Rep, 1 Rep
3 Rep, 2 Rep, 1 Rep
4 Rep, 3 Rep, 2 Rep, 1 Rep
Etc…
12 Rep, 11 Rep, 10 Rep, 9 Rep ……. 1 Rep
Cool Down