7/30/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Goblet Squats (55/35)

10 Alternating Jump Lunges
EMOM 5

WOD 1

Metcon (No Measure)

8 Sumo Deadlifts (80% BW)

20 Alternating DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Calorie Assault Bike

10 Alternating Strict Press/Thruster (75/55)

100m SkiErg
AMRAP 10

7/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

100m SkiErg

.3 mile Assault Bike
2 rounds

WOD 1

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

7/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B) (45)

8 DB Thrusters (35/20)

8 Hip/Back Extensions
3 rounds

WOD 1

Metcon (No Measure)

8 Front Squat (BW – 65%, 75%, 85%)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (Time)

Buy In: 200m Run

4 rounds

15 Overhead Squats (95/65)

10 Burpee Box Overs (Can use hands)

Buy out: 200m Run
Time

7/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swings (Russian) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

8 Push Press (155/105)

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

12 min cap

WOD 2

Metcon (Time)

3 rounds

10 Calorie Row

15 Ground 2 Overhead (95/65)

Buy out: 5 Rope Climbs
For Time

7/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Calories: 10-8-6

Calorie Row

Calorie SkiEg

Calorie Assault Bike
3 rounds

WOD 1

Metcon (No Measure)

10 Bodyweight Back Box Squats

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Clean & Jerk (155/105)

10 GHD Sit-ups

15 Deadlifts (155/105)
AMRAP 15

7/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

20 Alternating Jump Lunges

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 DB Bench Press

20 Alternating Single Arm DB High Pull
3 rounds

12 min cap

WOD 2

Metcon (Time)

2 mile run
For Time

7/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Hanging Leg Lifts

10 Calorie SkiErg/Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Sumo Deadlifts (205/135)

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

10 Calorie Row

10 Toes 2 Bar

Rest 1 min

AMRAP 4

10 Calorie SkiErg

10 Push-ups

Rest 1 min

10 Calorie Assault Bike

10 Air Squats
AMRAP 14

7/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

10 Back Squats (95/65)

10 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squats (BW)

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

12 min

WOD 2

Metcon (AMRAP – Reps)

20 KB Swing (Russian) (55/35)

20 Wallballs (20/14)(10’/9′)

20 Alternating Jump Lunges
AMRAP 10

7/21/21

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 Hang Snatch High Pulls

3 Squat Snatches

20 Alternating Hammer Curls
3 rounds

** Athlete chooses weight for Snatch

WOD 2

Metcon (Time)

20 Push Press (135/95)

5 Handstand Push-ups

20 Double Unders

15 Push Press

5 Handstand Push-ups

20 Double Unders

10 Push Press

5 Handstand Push-ups

20 Double Unders

5 Push Press

5 Handstand Push-ups

20 Double Unders

7/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m row

10 Hanging Leg Lifts
1 round

WOD 1

Metcon (No Measure)

5 Back Squat/Behind the neck Push Press/Front Squat (155/105)

10 DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Thrusters (75/55)

15 GHD Sit-ups
AMRAP 21