BSW Crossfit
Warm-up – For Time
2 Rounds
200m run
10 Bend & Thrusts
10 Mountain Climbers
Primer:
2 rounds
10 Chest 2 Bar
10 Box Jumps
WOD #1 – EMOM 8
Odd Min – 7 Back Squat (165/135)
Even Min – 5 Front Squat (165/135)
WOD #2 – Not for time
Reps: 3-3-3-3-3-3-3
Bench Press
**Work to Heavy 3
Cool Down
Warm-up – For Time
3 Rounds
Plate Push (D&B)
20 Double Unders
Primer:
2 rounds
10 Med Ball Squat Cleans
5 Handstand Push-ups
10 Toes 2 Bar
WOD #1 – 11 Min
2 rounds
1 min – Wall Ball (20/14) (10’/9’)
1 min Rest
1 min – Strict Press (95/75)
1 min Rest
1 min – Max Row Calories
1 min Rest
WOD #2 – For Time
3 rounds
12 Thrusters (95/75)
1 Rope Climb
20 Sit-ups
Cool Down
Warm-up – For Time
2 rounds
7 Chest 2 Bar
7 Ring Dips
20 Air Squats
Primer:
2 rounds
10 Dumbbell Deadlifts (1 ea hand) (55/35)
5 Handstand Push-ups
WOD #1 – For Time
Buy In: 400m run
3 rds
Reps: 15 – 12 – 9
Deadlift (225/165)
Handsfree Push-up
Sumo Deadlift High Pull (95/75)
Wallballs (20/14) (10’/9’)
Buy out: 100 Double Unders
Cool Down
Warm-up – For Time
6 Prowler Pushes (D&B) (90/50)
Primer:
2 rounds
5 Calorie Assault Bike
3 Chest 2 Bar
5 Double Unders
3 Box Jumps
5 Calorie Row
WOD #1 – AMRAP 21
.5 Mile Assault Bike
20 Pull-ups
20 Double Unders
20 Box Jumps
20 Calorie Row
Cool Down
Warm-up – For Time
2 rounds
.5 Mile Assault Bike
500m Row
Primer:
High Hang Squat Clean
5 @ 50%
5 @ 55%
5 @ 60%
WOD #1 – Not for time
Reps: 5-4-3-2-2-1-1-1
Clean
**Work to heavy single
WOD #2 – AMRAP 6
Odd Min – 10 Kettlebell Swings (Am) (70/55)
Even Min – 10 Burpee to plate
Cool Down
Warm-up – For Time
3 rounds
7 Chest 2 Bar
7 Wall Squats
7 Back/Hip Extensions
Primer:
2 rounds
50 Double Unders
10 GHD Sit-ups
5 Hang Squat Snatches (95/65)
WOD #1 – For Time
4 Rounds
20 Calorie Row
10 Toes 2 Bar
5 Squat Snatches (115/85)
WOD #2 – AMRAP 5
10 Double Unders
10 Push Presses (95/65)
Cool Down
Warm-up – For Time
3 rounds
10 Toes 2 Bar
7 Handstand Push-ups
Primer:
2 rounds
50 Double Unders
5 Overhead Squats (75/45)
WOD #1 – For Time
“Nancy”
5 rounds
400m Run
15 Overhead Squats (95/65)
Cool Down
Warm-up – For Time
1000m Row
Primer:
2 rounds
10 Front Squat (75/45)
10 Push Press (75/45)
WOD #1 – For Time
Reps: 33-27-21-15-9
Thruster (95/65)
Chest 2 Bar Pull-ups
Cool Down
Warm-up – For Time
Partner
3 mile Assault Bike
Primer:
2 rounds
Plate Push (D&B)
7 Handstand Push-ups
7 Toes 2 Bar
WOD #1 – For Time
Grace
30 Clean & Jerk (135/95)
WOD #2 – AMRAP 10
10 Sumo Deadlift High Pull (75/55)
10 Push-ups
Cool Down
Warm-up – EMOM 6
5 Chest 2 Bar
5 Toes 2 Bar
Primer:
2 rounds
10 Push-ups
15 Sit-ups
6 Alt Overhead Dumbbell Squats (35/20)
WOD #1 – For Time
Buy-in: 100 Double Unders
4 rounds
Bench Press x 10-7-4-1
15 GHD Sit-up
5 Overhead Squats (135/95)
Buy-out: 2000m Row
WOD #2 – 4 min
5 Rope Climbs
Cool Down