BSW Crossfit
100m Row
10 Toes 2 Bar
5 Inch Worms
3 rounds
5 Push Jerks (155/125)
10 Sit-ups
**At the top of every min do 5 Burpees over Bar
AMRAP 10
** Burpees are not included in the Rep count
Reps: 1-2-3-4-5-6-7-8-9-10
Sumo Deadlift High Pulls (75/55)
Double Unders
For Time
WE are EXCITED to announce that October’s Monthly Physical Challenge is 1200 Walking Lunges!
Standards:
Starting on Tuesday, October 1, the 5:30 AM CrossFit Class is Cancelled. We will look at restarting the class in the future when the demand can support it. Thank you for your understanding.
10 Alternating Dumbbell Snatches (35/20)
10 Double Unders
10 GHD Sit-ups
3 rounds
20 Weighted Walking Lunges (45/25)
15 Hip/Back Extensions
10 Bench Press (75% Body Weight)
AMRAP 15
8 Alternating Hang Kettlebell Snatches
5 Bend & Thrusts
EMOM 5
200m Run
15 Calorie Row
20 Double Unders
15 Calorie Assault Bike
5 rounds
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
EMOM 5
200m Run
6 Ring Dips
10 Overhead Squats (95/65)
5 Rounds
5 Power Cleans (95/65)
5 Thrusters (95/65)
AMRAP 5
5 Kettlebell Swings (Am) (55/35)
8 Hands Free Push-ups
EMOM 7
60 Air Squats
50 Calorie Row
40 GHD Sit-ups
30 Calorie Assault Bike
20 Box Jumps
For Time
10 Double Unders
4 Bar Muscle Ups
3 rounds
6 Sampson Stretches
8 Toes 2 Bar
10 Bend & Thrusts
3 rounds
15 min cap
Post Heaviest Squat Weight
5 Deadlifts (155/125)
5 Front Squats
10 Wall Balls (20/14)(10’/9′)
AMRAP 12
5 Pull-ups
7 Wall Squats
9 Hip/Back Extensions
3 rounds
Buy In: 2000m/1500m Row
Reps: 3-6-9-12
Push Press (135/105)
Pull-up
Buy Out: 800m Run
For Time
10 Kettlebell Swings (55/35)
10 Push-ups
EMOM 5
Total possible reps 100
6 Sampson Stretches
10 Pull-ups
10 Hip/Back Extensions
10 Push-ups
3 Rounds
12 Min Cap
Post Heaviest Snatch
10 Calorie Assault Bike
10 Strict Presses
10 Double Unders
AMRAP 12