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

1/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

9 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

30 Bench Press (135/75)

30 Calorie Row

30 Push-ups

30 Devil Press (50/35)

30 Calorie SkiErg

30 Butterfly Sit-ups

30 Weighted Walking Lunges (35/20 Kettlebell)

30 Calorie Assault Bike

30 Alternating Pistols
AMRAP 30

Wherever athlete starts, they must go in the order of the movements listed.

1/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

10 GHD Sit-ups

2 rounds thru Hurdles
3 rounds

WOD 1

Metcon (No Measure)

10 Dumbbell Floor Press

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Deadlifts (155/105)

20 Double Unders

5 Front Squats (155/105)
AMRAP 12

WOD 3

Metcon (Time)

10 Overhead Squat (75/55)

10 Sumo Deadlift High Pulls
4 rounds

1/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

20 Dumbbell Push Press (35/20)

10 Calorie SkiErg/Assault Bike (Alternate)
2 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pull (135/85)

5 Hang Clean

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1 Rope Climb

5 Muscle Ups

10 Box Jumps (24/20)
AMRAP 21

1/10/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups3
3 rounds

WOD 1

Metcon (No Measure)

4 Snatch Drop Balance (behind neck) (115/85)

4 Hang Snatch Drop Balance

10 Front/Side Raise
3 rounds

WOD 2

Metcon (Time)

10 Power Snatches

10 Calorie SkiErg

10 GHD Sit-ups
4 rounds

For Time

WOD 2

Metcon (Time)

5 Ring Dips

10 Double Unders
4 rounds

For Time

1/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Kettlebell Swings (55/35)

5 Toes 2 Bar
3 rounds

Weightlifting

Deadlift (5-5-5 )

(315/205)

20 Supination Curls after each Deadlift round

WOD 1

Metcon (Time)

5 Backsquat (BW)

10 Burpees
4 rounds

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

5 Pull-ups
AMRAP 4

1/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Kettlebell Hang Snatches (3 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Dumbbell Floor Press (2 dumbbells simultaneously)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

Max Calorie Row

1 min Rest

AMRAP 4

Max Calorie SkiErg

1 min Rest

AMRAP 4

Max Calorie Assault Bike

1 min Rest

AMRAP 4

Max rep Double Unders

1 min rest
AMRAP 20