BSW Crossfit
Stretch – 5 min
WARM-UP
2 rounds
20 Double Unders
5 Chest 2 Bar
10 Calorie Assault Bike
Primer:
2 rounds
10 Deadlifts (135/85)
20 Air Squats
1 Rope Climb
WOD #1 – AMRAP 21
Buy In – 2000m Row
5 Tire Flips
10 Front Squats (165/115)
20 Sumo Deadlift High Pulls (75/55)
Cool Down
Stretch – 5 min
WARM-UP
2 rounds
.5 Mile Assault Bike
500m Row
Primer:
2 rounds
10 Push-ups
5 Tire Flips
10 Pull-ups
WOD #1 – 15 Min
Snatch
Reps: 3-3-2-2-2-1-1-1-1-1
**Work to heavy single
WOD #2 – 4 Min
1 min – Max Rep Double Unders
30 Sec Rest
1 min – Max Calorie Row
30 Sec Rest
1 min – Max Calorie Assault Bike
WOD #3 – For Time
4 Rounds
1 Rope Climb
5 Ring Dips
10 Back Extensions
Cool Down
Stretch – 5 min
WARM-UP
2 rounds
.5 Mile Assault Bike
500m Row
Primer:
2 rounds
10 Push-ups
5 Tire Flips
10 Pull-ups
WOD #1 – For time
4 rounds
5 Bench Press (85% Body Weight)
10 Back Squats (85% Body Weight)
15 Kettlebell Swings (70/55)
WOD #2 – AMRAP 12
60 Air Squats
50 Knees to Elbows
40 Burpees
30 GHD Sit-ups
20 Box Jumps
Cool Down
Stretch – 5 min
WARM-UP
5 min
2:00 Max Rep Sit-ups
1:00 Rest
2:00 Max Rep Push-ups
Primer:
2 rounds
5 Overhead Squats (95/65)
5 Handstand Push-ups
5 Double Unders
WOD #1 – 15 Min
Reps: 5-4-3-2-2-2-1-1
Overhead Squat
Work to heavy single
WOD #2 – AMRAP 4
10 Double Unders
10 Strict Press (75/45)
WOD #3 – AMRAP 4
Push Press (115/85)
Cool Down
Stretch – 5 min
WARM-UP
3 rounds
10 Knees 2 Elbows
5 Handstand push-ups
10 GHD Sit-ups
Primer:
2 rounds
200m run
10 Weighted walking lunges (35/20)
5 Chest 2 Bar Pull-ups
WOD #1 – AMRAP 15
Buy In: 1 mile run
5 Deadlifts (315/205)
Max Rep Pull-ups (w/out coming off bar)
Buy out: 1 mile run
***Post total number of Pull-ups and Total Time
Cool Down
Stretch – 5 min
WARM-UP
3 Rounds
6 Alternating Toes 2 Bar/Chest 2 Bar
5 Handstand Push-ups
Primer:
2 rounds
10 Medicine Ball Cleans
10 Wall Squats
10 Sumo Deadlift High Pulls (75/55)
WOD #1 – AMRAP 15
19.1
19 Wallballs (20/14) (10’/9’)
19 Calorie Row
Cool Down
Stretch – 5 min
WARM-UP
3 Rounds
10 Wall Squats
10 Back Extensions
10 Knees to Elbows
Primer:
2 rounds
10 Push-Press (75/45)
5 Chest 2 Bar Pull-ups
WOD #1 – AMRAP 15
Buy In – 1000m Row & 1 mile Assault Bike
Reps: 15 – 12 – 9
Thrusters (95/65)
Pull-ups
Cool Down
Stretch – 5 min
WARM-UP
3 Rounds
1 Prowler Push (D&B) (90/50)
10 Toes 2 Bar
Primer:
2 rounds
3 Position Clean (Power, Hang Squat Clean, Squat Clean & Jerk)
2 @ 55%
2 @ 60%
WOD #1 – AMRAP 15
5 Clean & Jerk (155/105)
10 Single Arm Overhead Kettlebell Walking Lunge/Kettlebell in off-hand (35/20)
15 Calorie Row
WOD #2 – Not for time
3 Rounds
5 Bar Muscle-ups
5 Handstand Push-ups
Cool Down