BSW Crossfit
5 Plate Thrusters (45/25)
6 Bend & Thrust
EMOM 5
“Douglas Oleschlager”
100 Push Press (95/55)
5 min rest
75 Back Squats (135/95)
5 min rest
50 Deadlifts (185/135)
For Time
6 Goblet Squats (70/55)
6 Bend & Thrust
EMOM 5
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Air Squats x Max Reps
Tabata Time
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10 Push Press
10 Double Unders
AMRAP 4
Max Effort 1000m Row
“Megan”
Reps: 21-15-9
Burpees
Kettlebell Swing (55/35)
Double Unders
For Time
5 Pull-ups
6 Bend & Thrust
EMOM 5
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
500m Row
500m SkiErg
.5 Mile Assault Bike
1 round
“Black & Blue”
10 Power Cleans (135/95)
10 Burpees
5 rounds
For Time
6 Single Arm Dumbbell Squats (3 ea arm) (35/20)
8 Wall Squats
10 GHD Sit-ups
2 rounds
“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (35/25)
30 Alternating Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Hip/Back Extensions
30 Wall Balls (20/14) (10’/9′)
30 Burpees
30 Double Unders
For Time
Time Cap 30 Min
5 Chest 2 Bar
5 Handstand Push-ups
EMOM 5
“Bad Karma”
50-40-30-20-10 Barbell Curls (45/35)
10-20-30-40-50 Kettelbell Swings (55/35) (Am)
For Time
200m Row
10 Toes 2 Bar
1 Plate Push (D&B)
3 Rounds
“Fractured Fran”
9 Thrusters (95/65)
9 Pull-ups
5 rounds for time
10 Strict Press (75/55)
10 Double Unders
AMRAP 4
8 Goblet Squats (55/35)
6 Bend & Thrust
EMOM 5
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
The Bodyweight Squats are Back Squat.