BSW Crossfit
Max Effort 1000m Row
6 Clean & Jerk (155/95)
21 Bent Over Dumbbell Rows (11 right/10 Left – 10 Right/11 Left – 11 Right/10 Left
12 min Cap
3 Push Press (155/100)
11 Calorie SkiErig/Assault Bike (alternate)
20 GHD Sit-ups
20 Toes 2 Bar
3 Rounds
For time
10 Goblet KB Walking Lunge (35/20)
10 Calorie Row
8 Toes 2 Bar
3 rounds
10 Overhead Pause Squats (135/95)
20 Hammer Curls
12 min cap
Pause 1002 count in the bottom of the squat
500m Row (50 Reps)
10 Devil Press (35/20)
5 Handstand Push-ups
AMRAP 15
26 Alternating Single Arm Kettlebell Swings (35/20)
8 Toes 2 Bar
3 rounds
5 Squat Cleans (165/105)
10 Front/Side Raises
3 rounds
8 min cap
100 Air Squats
For Time
20 GHD Sit-ups
15 Calorie SkiErg/Assault Bike (Alternate each round)
20 Ring Push-ups
AMRAP 15
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
8 Back Squat (Body Weight)
20 DB Tricep Ext. (1 Dumbbell/Both Hands)
3 rounds
12 min cap
5 Front Squat (135/95)
5 Ground 2 Overhead (135/95)
AMRAP 10
Max Rep Push Jerk (155/105)
AMRAP 4
250m Row
10 Toes 2 Bar
20 Walking lunges
2 rounds
“Rope Sandwich”
1 Rope Climb
10 Strict Press (100/65)
10 Double Unders
1 Rope Climb
AMRAP 10
20 Alternating DB Floor Press
20 Alternating DB Supinating Curls
12 min cap
10 Kettlebell Swings (Russian) (55/35)
6 Bend & Thrust
EMOM 5
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Partner WOD
Holiday Schedule
Christmas Eve: 9AM Class only
Christmas Day: CLOSED, Merry Christmas!!
12/26: Closed
12/27-12/30: Regular Schedule
NYE: 9AM Class only
New Years Day: CLOSED, Happy New Year!
1/2: Closed
1/3: Regular Schedule
TSHIRTS!! Our new Tshirts and tanks are here! They are Next Level brand, like our shirts and tanks in the past. The tshirts are $20 and the tanks are $18 plus tax. We want to make sure that we have them well before the Crossfit Open Starts. We need to have your order and payment by Jan 6, 2021. A sign-up sheet will be at the gym. You’ll need to designate either a tshirt or tank and your size. Let Coach Jeff, Christian or Charlee know if you have any questions!
10 Thrusters (45/35)
10 Overhead Barbell Walking Lunges (45/35)
10 Upright Rows
2 rounds
“12 Days of Christmas
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
For Time
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
8 Toes 2 Bar
8 Calorie Row
8 GHD Sit-ups
8 Calorie SkiErg or Assault Bike
4 rounds
50 Kettlebell Swings (70/55)
50 Overhead Squats (75/55)
50 Sumo Deadlift High Pulls (75/55)
50 Strict Press (75/55)
50 Wall Balls (20/14)(10’/9′)
50 Thrusters (75/55)
50 Ground 2 Overhead (75/55)
For Time
30 Min Cap