2/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Prowler Push (90/50) (D&B)

5 Handstand Push-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

1000m Row (100 reps)

3 Prowler Push (90/50) (D&B) (3 Reps)

750m SkiErg (75 Reps)

3 Prowler Push

50 Double Unders (50 Reps) (Scale: 3 to 1)

3 Prowler Push

25 Calorie Assault Bike (25 Reps)

3 Prowler Push
AMRAP 21

2/4/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Grip Deadlifts

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Sqauts
2 rounds

Weightlifting

Clean (5-4-3-3-2-2-1)

15 min cap

Post Heaviest Clean

WOD 1

Metcon (Time)

1 Prowler Push (90/50)

5 Ring Dips
10 rounds

For Time

2/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

500m Row

3 rounds

10 Toes 2 Bar

10 Burpee 2 Plate

1 Mile Assault Bike

3 rounds

10 Push-ups

10 Sit-ups

500m SkiErg

3 rounds

10 GHD Sit-ups

10 Pull-ups
For Time

February 2020 Physical Challenge

SUPER EXCITED to ANNOUNCE the February 2020 Physcial Challenge! 300 Prowler Pushes! BEACH WORKOUT BABY!

Rx

300 Prowler Pushes – D&B (90/50)

Scaled

Sc1 – 200 Prowler Pushes – D&B (50/20)

Sc2 – 200 Prowler Pushes – D&B (No wght)

Notes:

  1. Tall prowler handles down, low prowler handles back
  2. Rear prowler skies must pass the cone each way

2/2/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

10 Devil Press (35/20)

15 Push Press (115/85)

20 Wall Balls (20/14) (10’/9′)
AMRAP 15