10/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Calorie SkiErg

10 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Snatch High Pull (115/75)

9 Toes 2 Bar (Athlete should do 3 reps and then come down from the bar and then do another 3 drop then another 3)
12 min Cap

()

WOD 2

Metcon (AMRAP – Reps)

5 Overhead Squats (135/85)

10 Wallballs (20/14) (10’/9′)

10 Hang Power Cleans (135/85)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

10 Strict Press

10 Double Unders
AMRAP 4

10/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

16 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Pull-ups

Even Min – 15 Butterfly Sit-ups
EMOM 8

100 reps Max

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

20 Overhead Med Ball Walking Lunges (20/14)

20 Alternating Pistols

5 Handstand Push-ups
AMRAP 21

10/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

7 Wall Squats

9 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

4 Hang Power Snatch (135/95)

4 Squat Snatches

90 Second Elbow Plank
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

EMOM 5

20 Double Unders

EMOM 5

10 Calorie Row

EMOM 5

10 Calorie SkiErg

EMOM 5

10 Calorie Assault Bike
EMOM 20 (4 EMOMs)

Do EMOMs with no breaks running from one directly into the next.

250 reps possible

10/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

5 Toes 2 Bar
4 rounds

WOD 1

Metcon (AMRAP – Reps)

Buy In – 400m Run (40 Reps)

** Start the AMRAP at the top of the minute after finishing the 400m run.

AMRAP 15

5 Overhead Squats (115/75)

10 Hip/Back Extensions

20 Double Unders

Buy Out – 40 Toes 2 Bar
Post Total Reps to Score

Post Time to Finish in Notes Section.

10/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (90% Body Weight)

20 Alternating Dumbbell Curls (10 ea arm)
12 min Cap

WOD 2

Metcon (Time)

Reps: 20 – 15 – 10 – 5

Air Squats

Calorie Row

Burpee 2 Plate

Calorie Assault Bike or SkiErg
For Time

10/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Hanging Kettlebell Snatch (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

8 Pause Front Squats (155/115)

20 Single Arm Tricep Extensions (10 ea arm)
12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

5 Thrusters (95/65)

5 Sumo Deadlift High Pulls

5 Ground 2 Overhead
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Push Jerk (155/105)
AMRAP 4

10/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (No Measure)

10 Strict Press (135/85)

12 Toes 2 Bar (Do Toes 2 Bar 3 Reps at a time)
3 Rounds

12 min cap

** This is not a speed workout. Athletes should work on form for both movements in this workout.

WOD 2

Metcon (AMRAP – Reps)

8 Thrusters (95/55)

10 Row (Calories)

12 GHD Sit-ups
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

5 Wallballs (20/14) (10’/9′)

10 Double Unders
AMRAP 4

10/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (No Measure)

10 Push Press (155/105)

20 Alternating Dumbbell Curls
3 rounds

12 min Cap

WOD 2

Metcon (Time)

Buy in: 400m run

2 rounds

20 Kettlebell Swings (70/55) (Russian)

20 Calorie Row

20 Kettlebell Swings

20 Calorie SkiErg

20 Kettlebell Swings

20 Calorie Assault Bike

Buy out: 10 Push-ups
For Time

10/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (American) (55/35)

100m Row

100m SkiErg
4 rounds

WOD 1

Metcon (No Measure)

8 Hang Pause Squat Cleans (155/105)

20 Alternating Dumbbell Floor Presses (50/35) (Athletes can use Dumbbells in Auxiliary room)
12 min cap

**Athlete should pause for a 1001, 1002 count in the squat/catch position before moving to full extension

WOD 2

Metcon (AMRAP – Reps)

1 Rope Climb

10 Box Jumps
AMRAP 10

WOD 3

Metcon (Time)

49 Double Unders
For Time

10/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Hanging Kettlebell Snatches Right Arm (35/20)

10 GHD Sit-ups

25 Hanging Kettlebell Snatches Left Arm (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (No Measure)

10 Deadlifts (Body Weight)

90 Second Plank (Athlete on Elbows)
12 min cap

** Deadlift – Athlete should try to do consecutive reps without dropping the bar. The athlete should work on proper form. This is not a speed workout.

WOD 2

Metcon (AMRAP – Reps)

20 Double Unders

15 Ring Push-ups

10 Devil Presses (35/20)
AMRAP 15