BSW Crossfit
10 Pull-ups
10 Walking Lunges
10 Double Unders
2 Rounds
500m Row
15 Toes 2 Bar
15 Squat Snatches (155/115)
500m Row
12 Toes 2 Bar
12 Squat Snatches
500m Row
9 Toes 2 Bar
9 Squat Snatches
For Time
250m Row
.5 mile Assault Bike
20 Double Unders
2 rounds
8 Split Jerks (155/105)
5 Bar Muscle-ups
5 Rounds
5 Kettlebell Swings (70/55)
8 Burpee 2 Plate
EMOM 6
Odd Min – 20 Strict Press (75/45)
Even Min – 15 Sit-ups
EMOM 8
1000m Row
100 Double Unders
800m Row
800m Run
600m Row
60 Walking Lunges
400m Row
40 Calorie Assault Bike
For Time
5 Chest 2 Bar
3 Handstand Push-ups
EMOM 5
20 Double Unders
15 Hip Extensions
10 Hang Squat Cleans (155/115)
5 rounds
5 Bend & Thrust
5 Mountain Climbers
10 Push-ups
10 Sit-ups
2 rounds
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
5 Chest 2 Bar
10 Wall Squats
15 GHD Sit-ups
2 Rounds
15 min Cap
Bench Press (Reps: 10-8-6-4-2)
2 Rope Climbs
20 Calorie Assault Bike or 50 Double Unders
5 Rounds
4 Min Cap
20 Calorie Row
5 Squat Snatches
5 Rounds
5 Thrusters (95/65)
10 Walking Lunges
15 Double Unders
AMRAP 8
WOD 1 – AMRAP 5
2 Min – Max Rep Push-ups
1 Min Rest
2 Min – Max Rep Sit-ups
WOD 2 -12 Min
AMRAP 5
8 Pull-ups
5 Handstand Push-ups
2 Min Rest
AMRAP 5
10 GHD Sit-ups
5 Ring Dips
WOD 1 – AMRAP 10
5 Push Jerks (165/115)
10 Burpee Over Bar
WOD 2 – 14 Min
AMRAP 4
8 Wallballs (20/14) (10’/9′)
10 Double Unders
2 Min Rest
AMRAP 8
10 Push Press (135/105)
10 Box Jump & Overs