4/30/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

5 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Front Squats (70% BW)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (75/55)
AMRAP 5

WOD 3

Metcon (Time)

200m Run

5 Devil Press (50/35)

5 Wallballs (20/14) (10’/9′)
4 rounds

For Time

4/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Thrusters (45/35)

1 Plate Push (D&B)
3 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

“One is half a good as the other”

100 Calorie Row

50 Hang Power Snatches (75/55)

25 Handstand Push-ups
For Time

4/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm DB Thrusters (5 ea arm) (35/20)

5 Pull-ups

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

5 Calorie Row

10 Box Jumps (24/20)

Rest 1 min

AMRAP 3

10 Hip/Back Extensions

5 Calorie Assault Bike

Rest 1 min

AMRAP 3

5 Handstand Push-ups

10 Double Unders
AMRAP 11

WOD 3

Metcon (Time)

5 Rope Climbs
3 min cap

4/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 mile run

WOD 1

Metcon (Time)

“Blackjack”

20 Push-up, 1 Butterfly Sit-up

19 Push-up, 2 Butterfly Sit-up

18 Push-up, 3 Butterfly Sit-up

17 Push-up, 4 Butterfly Sit-up

…Continue this pattern until …

2 Push-up, 19 Butterfly Sit-up

1 Push-up, 20 Butterfly Sit-up
For Time

4/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch Worms

7 Toes 2 Bar

9 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Ring Push-ups

10 Calorie Assault Bike/SkiErg (Alternate)
AMRAP 20

4/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

4/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

3 Handstand Push-ups
5 rounds

WOD 1

Metcon (No Measure)

10 Thrusters (75/55)

10 Alternating Overhead Lunges

10 Upright Rows

10 Front/Side Raises
3 rounds

12 min

WOD 2

Metcon (Time)

Partner WOD

Reps: 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1

Calorie Row

Burpee 2 Plate
For Time

4/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 mile run

WOD 1

Metcon (No Measure)

8 Pause Squats (185/135)

20 Alternating Hammer Curls
3 rounds

12 min cap

**1002 count at bottom of squat

WOD 2

Metcon (AMRAP – Reps)

200m Run (20 Reps)

5 Push Press (135/105)

5 Toes 2 Bar
E25MOM 15 (Every 2.5 min on the min)

180 total reps possible

4/21/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

1 Plate Push (D&B)

20 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (No Measure)

5 Clean & Jerk (205/135)

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

12 min cap

WOD 2

Metcon (Time)

1 min Plank (Elbows)

20 Kettlebell Swings (55/35) (Russian)

20 GHD Sit-ups
5 rounds

4/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

10 Push-ups

10 Alternating Step-ups (24/20)

5 Inch Worms
3 rounds

WOD 1

Metcon (AMRAP – Reps)

5 Hang Power Cleans (135/105)

5 Front Squats

5 Burpee over bar
EMOM 21