11/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

5 Dumbbell Thrusters (35/20)

9 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (135/95)

20 Dumbbell Double Hand Tricep Extension
3 rounds

12 min cap

**Tricep Extension – Hole the head of one dumbbell with both hands above the head and perform the Tricep Extension.

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

250m Row

10 Ring Push-ups

250m SkiErg

20 Overhead Med Ball Walking Lunges (20/14)
AMRAP 21

11/17/20

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 Pause Overhead Squats (135/105)

10 Dumbbell Floor Press
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Alternating Pistols

20 Double Unders
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

5 Calorie SkiErg/Assault Bike (Alt between the two)

5 Handstand Push-ups
AMRAP 4

11/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Snatches (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Front Squat (80% BW)

20 Seated Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 3

Metcon (AMRAP – Reps)

1 Rope Climb

5 Chest 2 Bar

10 Back/Hip Extensions

15 Hand Release Push-ups

20 Butter Fly Sit-ups
AMRAP 15

51 reps per round

11/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie SkiErg

10 Toes 2 Bar

10 Barbell Front Squats
2 rounds

WOD 1

Metcon (No Measure)

10 Bench Press Body Weight

10 Front/Side Weighted Arm Raises
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

200m run

10 Push Press (135/95)

10 GHD Sit-ups
AMRAP 21

11/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Hang Kettlebell Snatches (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

5 Pause Squat Cleans (165/115)

20 Bar Tricep Extensions
12 min cap

3 rounds

** Pause 1002 count in squat on the squat clean.

** Athlete can use the bar or bar with weight on tricep extension

WOD 2

Metcon (AMRAP – Reps)

10 Devil Press (35/20)

10 Calorie Row
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (115/75)
6 min cap

11/12/20

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 Back Squat (80% BW)

20 Alternating Dumbbell Curls
12 min cap

3 rounds

WOD 2

Metcon (AMRAP – Reps)

30 Double unders

20 Calorie Row

30 Double Unders

20 Calorie SkiErg

30 Double Unders

20 Calorie Assault Bike
AMRAP 21

11/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Box Step up and overs

1 Plate Push

10 Single Arm Kettlebell Thrusters (5 ea arm) (35/20)
3 rounds

WOD 1

Metcon (No Measure)

5 Power Snatches (115/75)

5 Squat Snatches

20 Single Arm Bent Over Dumbbell Rows (10 ea arm)
12 min Cap

3 rounds

WOD 2

Metcon (AMRAP – Reps)

20 Kettlebell Swing (70/55) (Russian)

10 Box Jumps (24/20)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Double Unders
AMRAP 4

** Athletes and coaches should take time to review and practice DU’s before doing the WOD.

11/10/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

.5 mile Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

10 Deadlift (Body Weight)

20 Alternating Dumbbell Curls
12 min Cap

3 rounds

WOD 2

Metcon (Time)

Reps: 10-9-8-7-6-5-4-3-2-1

Push Jerk (135/95)

Toes 2 Bar

Burpees
For time

11/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Hang Kettlebell Snatches (10 ea arm) (35/20)

250m row

10 Toes 2 Bar
2 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (135/85)

20 Alternating Dumbbell Floor Press
12 min Cap

**For the Floor Press, dumbbells in the auxilary weight room can be used. The weight should be mid range to heavy but doable.

WOD 2

Metcon (AMRAP – Reps)

20 Hand Release Push-ups

20 Double Unders

20 Thrusters (75/55)
AMRAP 21

11/8/20

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)

6 Pause Squat Cleans (155/105)

20 Bar Tricep Extensions (45/35)
12 min cap

**Squat Clean – Pause 1002 count in the squat before going to full extension.

WOD 2

Metcon (AMRAP – Reps)

200m Run

10 Push Press (115/75)

20 Med Ball Walking Lunge (20/14)
AMRAP 15

**Hold Med Ball to Chest