11/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

5 Pull-ups
4 Rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat (135/95)
EMOM 10

90 Total Reps possible

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 3

Metcon (AMRAP – Reps)

5 Muscle ups

7 Handstand Push-ups

10 Alternating Pistols
AMRAP 10

11/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

8 Push Jerk (155/105)

20 Alternating Dumbbell Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls (75/45)

10 Hip/Back Extensions

10 Devil Press (50/35)

10 Calorie SkiErg

10 Ground 2 Overhead (75/45)

10 Pull-ups

10 Calorie Assault Bike
AMRAP 21

11/4/30

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups

WOD 1

Metcon (No Measure)

6 Deadlift (315/205)

10 Dumbbell Floor Press
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Ring Push-ups

5 Thrusters (135/85)

20 Butterfly Sit-ups
AMRAP 15

WOD 3

Metcon (AMRAP – Reps)

5 Bar Facing Burpees

10 Double Unders
AMRAP 4

11/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (No Measure)

8 Pause Down Pause up Front Squats (155/95)

20 Hammer Curls (10 ea arm)
12 min cap

** Pause 1002 count in the bottom of the front squat. Pause another 1002 count at the half way up mark.

WOD 2

Metcon (Time)

Reps: 21-16-11-6

Calorie Row

Calorie SkiErg

Double Unders

Calorie Assault Bike

11/2/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (55/35)

8 Goblet Squats
EMOM 5

WOD 1

Metcon (No Measure)

8 Pause at the knee 1002 count Power Clean (185/115)

20 Single Arm Dumbbell Tricep Extensions (10 ea arm)
3 rounds

WOD 2

Metcon (AMRAP – Reps)

20 Kettlebell Swings (American) (55/35)

10 Box Jumps

20 Double Unders
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Push Press (135/85)
AMRAP 4

11/1/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

8 Pause Down, Pause Half, Pause Down Backsquat (80% BW)

20 Alternating Dumbbell Curls
12 min cap

** Backsquat – Pause 1002 count in the bottom, come halfway up pause 1001 count, then down 1001 count, then up = 1 rep

WOD 2

Metcon (AMRAP – Reps)

11 GHD Sit-ups

1 Rope Climb

20 Calorie SkiErg/Row/Bike (Alternate between movements)
AMRAP 21