12/31/20

BSW CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

WOD 1

Metcon (No Measure)

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

WOD 2

Metcon (Time)

3 Push Press (155/100)

11 Calorie SkiErig/Assault Bike (alternate)

20 GHD Sit-ups

20 Toes 2 Bar
3 Rounds

For time

12/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Goblet KB Walking Lunge (35/20)

10 Calorie Row

8 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

10 Overhead Pause Squats (135/95)

20 Hammer Curls
12 min cap

Pause 1002 count in the bottom of the squat

WOD 2

Metcon (AMRAP – Reps)

500m Row (50 Reps)

10 Devil Press (35/20)

5 Handstand Push-ups
AMRAP 15

12/29/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

26 Alternating Single Arm Kettlebell Swings (35/20)

8 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

5 Squat Cleans (165/105)

10 Front/Side Raises
3 rounds

8 min cap

WOD 2

Metcon (Time)

100 Air Squats
For Time

WOD 3

Metcon (AMRAP – Reps)

20 GHD Sit-ups

15 Calorie SkiErg/Assault Bike (Alternate each round)

20 Ring Push-ups
AMRAP 15

12/28/20

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 Back Squat (Body Weight)

20 DB Tricep Ext. (1 Dumbbell/Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Front Squat (135/95)

5 Ground 2 Overhead (135/95)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Push Jerk (155/105)
AMRAP 4

12/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Toes 2 Bar

20 Walking lunges
2 rounds

WOD 1

Metcon (AMRAP – Reps)

“Rope Sandwich”

1 Rope Climb

10 Strict Press (100/65)

10 Double Unders

1 Rope Climb
AMRAP 10

WOD 2

Metcon (No Measure)

20 Alternating DB Floor Press

20 Alternating DB Supinating Curls
12 min cap

12/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Filthy Fifty (Time)

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 Hours & NEW SHIRTS!

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!

12/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Overhead Barbell Walking Lunges (45/35)

10 Upright Rows
2 rounds

WOD 1

Metcon (Time)

“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.

12/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

12/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Toes 2 Bar

8 Calorie Row

8 GHD Sit-ups

8 Calorie SkiErg or Assault Bike
4 rounds

WOD 1

Metcon (Time)

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