5/31/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Burpees
2 rounds

WOD 1

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks

WOD 1

Metcon (Time)

“Short Nancy”

200m Run

15 Overhead Squats (95/65)
5 rounds

5/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm KB Swings (35/20)

7 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

10 Deadlifts (80% BW)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Push-ups

15 Sit-ups

2 min rest

AMRAP 5

10 GHD Sit-ups

15 Air Squats

2 min rest

AMRAP 5

10 Handstand Push-ups

15 Box Jumps
AMRAP 19

5/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 KB Hang Snatch (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

8 Push Press (155/115)

20 Bent Over Single Arm DB Tricep Extension (10 each arm)
3 rounds

12 min cap

WOD 2

Metcon (Time)

200m run

500m Row

200m run

500m SkiErg

200m Run

1 mile Assault Bike

200m run

50 Double Unders

200m run
For Time

5/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

12 min cap

WOD 1

Metcon (No Measure)

20 Alternating Dumbbell Floor Press

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (Time)

Buy In – 200m Run

Reps: 21-15-9

Hang Clean (135/105)

Burpee 2 Plate

Buy Out – 200m Run w/KB (55/35)
For Time

5/24/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

100m Row

10 Single Arm DB Push Press (5 ea arm)
3 rounds

WOD 1

Metcon (No Measure)

8 Sots Press (45/35) (Bar Only)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

10 Calorie Row

10 Toes 2 Bar
AMRAP 18

5/23/21

BSW CrossFit – CrossFit

Primer

Warm-up (No Measure)

200m Run

10 Burpees
3 rounds

WOD 1

Metcon (No Measure)

5 Ground 2 Overhead

10 DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Reps: 2-4-6-8-10-12-14…….

Devil Press (50/35)

Box Step Up & Over
AMRAP 10

WOD 3

1000m Row (Time)

Max Effort 1000m Row

5/21/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (55/35)

5 Bend & Thrusts
EMOM 5

WOD 1

Metcon (No Measure)

10 Seated DB Presses (2 DB Simultaneously)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

20 Double Unders

10 Med Ball Overhead Walking Lunges (20/14)
AMRAP 10

WOD 3

Metcon (Time)

30 Wallballs (20/14)(10’/9′)
For time

5/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

20 Push Press (95/65)

200m Run
1 round

WOD 1

Metcon (No Measure)

8 Pause Back Squats (135/95)

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

12 min cap

WOD 2

Metcon (Time)

Reps: 20-18-16-…………2

Hip/Back Extensions

Alternating Pistols (Bulgarian Split Squat) (Split evenly between legs)

Jumping Jack
For Time