6/30/21

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)

5 Push Press (185/135)

5 Hanging Leg Lifts

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

1000m row – 4:30 cap

1 min rest

1000m skierg – 4:30 cap

1 min rest

1.7 mile assualt bike – 4:30 cap
** Rest min are not counted toward time.

** If athlete does not complete movement in time cap, 4:30 is base completion time.

** For every 10m and 1/10th of a mile not completed in the time cap, add 10 seconds to time.

6/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 DB Push Press (35/20)

150m SkiErg
2 rounds

WOD 1

Metcon (No Measure)

10 Back Squat (Body Weight 1st rd – 60%, 2nd rd – 70%, 3rd rd – 80%)

20 DB Bent Over Tricep Extension (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1st min – 20 KB Swings (Russian) (55/35)

2nd min – 15 Push-ups

3rd min – 150m Row (15 reps)
EMOM 15

5 Rounds

** 50 reps/round, 250 reps total

6/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m row

200m skierg

.3 mile assault bike
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (155/115)

3 Hang Clean & Press

10 Front/Side Raise

7 Hanging Leg Lifts
3 rounds

14 min

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/55)

5 Burpee Box Jump Overs (Athlete can use hands on Box overs)
AMRAP 10

6/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

10 Overhead Squats (45/35)

5 Hanging Leg Lifts
3 rounds

WOD 1

Metcon (No Measure)

10 DB Bench Press

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

400m run

20 KB Swings (Russian) (55/35)

5 Pull ups
4 rounds

For Time

Wear a weight vest if you have one

6/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m row

200m skierg

.4 mile assault bike
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/95)

3 Squat Snatch

20 DB Bent Over Rows
3 rounds

12 min cap

WOD 2

Metcon (No Measure)

5 Rope Climbs
4 min cap

WOD 3

Metcon (Time)

1 Plate Push (D&B)

5 Ring Dips

6 Alternating Pistols
10 rounds

6/24/21

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)

5 Front Squat Ladder (Round 1 – 135/105, Round 2 – 155/135, Round 3 – 185/155)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

8 Pull-ups

10 Ground 2 Overhead (75/55)

12 Calorie Row
AMRAP 21

6/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

10 Barbell Upright Rows

5 Chest 2 Bar

WOD 1

Metcon (No Measure)

8 Push Jerk (155/115)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Deadlifts, 5 Overhead Squats (95/65)

10 Double Unders

10 Hip/Back Extensions
AMRAP 10

WOD 3

Metcon (Time)

30 Handstand Push-ups
For Time

6/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

250m Row
2 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

15 GHD Sit-ups

10 Front Squats (95/65)

15 Burpee Box Overs (24/20)
AMRAP 21

** Athlete can use hands on Burpee Box Overs

6/21/21

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)

8 Back Squats (185/135)

20 Alternating Single Arm DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (Time)

1000m Row – 4:30 cap

1 min rest

1000m SkiErg – 4:30 cap

1 min rest

2 mile Assault Bike – 4:30 cap
For Time

Add total time and post.

If athlete does not finish, 4:30 is the time