1/31/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 DB Thrusters (35/20)

10 Wallballs (20/14) (10’/9′)

15 Walking Lunges

1 Side Hurdle Jump Right (1 time through)

1 Side Hurdle Jump Left (1 time through)
**Side Hurdle Jump, Facing Mirrors one time through. Side Hurdle Jump, Facing Wall, opposite Mirrors, one time through.

WOD 1

Metcon (No Measure)

10 Front Squat (155/105)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

5 Handstand Pushups

10 Calorie Row

Rest 1 min

AMRAP 5

5 Muscle Ups

10 Calorie SkiErg

Rest 1 min

10 Push-ups

10 Calorie Assault Bike
AMRAP 17

1/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

20 Alternating Hammer Curls
3 rounds

12 min

WOD 2

Metcon (AMRAP – Reps)

5 Strict Press (115/75)

10 Wallballs (20/14) (10’/9′)

20 Alternating Weight Cossack Squats (35/20)
AMRAP 21

1/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Overhead Barbell Walking Lunges

10 Upright Rows
3 rounds

WOD 1

Metcon (No Measure)

3 Hang Clean Shrugs (155/105)

3 Hang Clean High Pulls

3 Hang Power Cleans

20 DB Tricep Extensions
3 rounds

**1 DB/two hands

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

20 Double Unders

10 Burpee Over Bar
AMRAP 21

1/27/21

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 Back Squat (BW)

20 Bent Over DB Rows (10 ea arm)
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

5 Push Jerk (165/105)

10 Double Unders

20 Kettlebell Swings (Russian) (70/55)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (115/85)
AMRAP 3

1/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 Back/Hip Extensions
3 Rounds

WOD 1

Metcon (AMRAP – Reps)

10 Push Press (155/105)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

20 Air Squats

10 Hip/Back Extension

Rest 1 Min

AMRAP 3

10 Toes 2 Bar

10 Box Jumps (24/20)

Rest 1 Min

AMRAP 3

10 Push-up

10 Butterfly Sit-ups
AMRAP 11

1/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Toes 2 Bar

10 DB Push Press (50/35)

12 Calorie Row
2 rounds

WOD 1

Metcon (No Measure)

3 Snatch Shrugs/3 Hang Snatch High Pulls/3 Squat Snatches (135/95)

20 Supinations Curls
3 rounds

12 min

WOD 2

Metcon (AMRAP – Reps)

5 Deadlift (1.5 times BW)

10 Calorie SkiErg/Assault Bike (Alternate each round)

20 GHD Sit-ups
AMRAP 15

1/24/21

BSW CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

WOD 1

Metcon (Time)

10 Deadlift (95/65)

8 Front Squats (95/65)

6 Thrusters (95/65)
8 rounds

WOD 2

Metcon (Time)

35 Wallballs
For Time

1/21/21

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)

Max Rep Bench Press (60% BW)

20 DB Tricep Extension (1 DB/2 Hands)
3 rounds

Athlete is done with BP when they have to put the bar on the rack.

WOD 2

Metcon (Time)

Reps: 20-16-12-8-4

Burpee 2 Plate

Double Unders
For time

WOD 3

Metcon (AMRAP – Reps)

1 Rope Climb

5 Handstand Push-ups
AMRAP 4

1/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 DB Push Press (50/35)

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

6 Front Squat (80% BW)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 3

Metcon (AMRAP – Reps)

10 Pull-ups

20 Butterfly Sit-ups
AMRAP 10

1/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

5 Chest 2 Bar

10 Walking Jump Lunges
3 rounds

WOD 1

Metcon (No Measure)

7 Deadlifts (315/185)

10 Front/Side Raise
3 rounds

WOD 2

Metcon (AMRAP – Reps)

5 Back Squats/5 Overhead Squats (135/85)

10 Double Unders

10 Toes 2 Bar
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Push-up
AMRAP 4