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

1/18/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/75)

3 Squat Snatches

20 Bent over DB Rows (10 each arm)
3 rounds

WOD 2

Metcon (Time)

20 Calorie SkiErg

15 Power Cleans (155/105)

20 Calorie Assault Bike

15 Push Jerk (155/105)
3 rounds

For Time

1/17/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Hang Kettlebell Hang Snatch Right Arm (35/20)

15 GHD Sit-ups

20 Hang Kettlebell Hang Snatch Left Arm

(35/20)

15 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 Pause Back Squats (80% BW)

20 Alternating Supination Curls
12 min cap

3 rounds

**Pause 1002 count in bottom of squat

WOD 2

2k Row (Time)

Max Effort 2k Row

1/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

20 DB Tricep Extensions ( 1 DB/Both hands)
3 rounds

12 min cap

WOD 2

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Male wallballs – 10′ target

Female wallballs – 14 lb/9′ target

Female barbell wght – 55 lbs

1/14/21

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 Strict Press (115/75)

20 Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

20 Kettlebell Swings (55/35) (American)

Cone to Cone Suitcase Carry (55lb x 2 KB) (D&B)

20 GHD Sit-ups
AMRAP 15