8/31/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (Time)

Buy In: 200m Run

5 rounds

10 SDHP (95/65)

10 KB Swing (American) (55/35)

10 Ground 2 Overhead

Buy Out: 200m Run
For Time

8/30/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Alternating Hanging Single Leg Lifts

200m Row

10 DB Push Press (35/20)
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean (155/105)

3 Push Jerks

20 Skull Crushers (45/35)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

20 Air squats

5 Ring Dips

Rest 1 min

EMOM 4 (Total 44 Reps)

1 Rope Climb

10 Butterfly Sit-ups

Rest 1 min

AMRAP 4

20 Jumping Jacks

5 Muscle ups
14 min cap

8/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Toes 2 Bar

10 Air Squat Jumps

10 KB Swing (Russian) (55/35)
3 rounds

WOD 1

Metcon (AMRAP – Reps)

5 Push Jerks (185/125)

10 Burpee Box Overs

10 Calorie SkiErg
AMRAP 10

WOD 2

Metcon (Time)

30 Deadlifts (225/155)
For Time

8/27/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Burpees
3 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Front Squats (135/95)

20 Double Unders

5 Handstand Push-ups
AMRAP 15

WOD 2

Metcon (No Measure)

5 Hang Snatch High Pulls (135/95)

3 Hang Squat Snatch

2 Squat Snatch

10 DB Hammer Curls
3 rounds

14 min cap

8/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Butterfly Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Push Press (1-1-1-1-1-1-1-1-1-1-etc…)

Work to heavy Single

20 min cap

Athlete can use rack

WOD 2

Metcon (Time)

200m run

20 Double Unders
3 rounds

8/24/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

10 Toes 2 Bar

150m Ski Erg

7 Pull-ups

.5 Mile Assault Bike

4 Chest 2 Bar

WOD 1

Metcon (AMRAP – Reps)

AMRAP 4

.2 Mile Assault Bike (20 Reps)

10 Hip/Back Extensions

1 min rest

AMRAP 4

200m Row (20 Reps)

10 Pull-ups

1 min rest

AMRAP 4

200m SkiErg (20 Reps)

10 Push-ups
AMRAP 14

WOD 2

Metcon (No Measure)

5 Clean High Pulls (185/135)

5 Cleans

20 Alternating DB Upright Rows
3 rounds

12 min cap

8/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Barbell Overhead Walking Lunges

10 Upright Rows
3 rounds

WOD 1

Metcon (No Measure)

Reps: 10-8-6-4-2

Back Squat (50%, 60%, 70%, 75%, 80%)

10 Front/Side Raises (After each Back Squat round)
14 min cap

WOD 2

Metcon (Time)

50 Strict Press (75/55)

40 Wall Balls (20/14)(10’/9′)

30 Thrusters (75/55)

20 Alternating Jump Lunges

10 Devil Presses
For Time

8/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD-Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 Seated DB Press

20 Alternating Supination Curls3
rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Buy In: 200m Run

Reps: 3-6-9-12-15-18-21 etc…

Hang Clean (115/75)

Toes 2 Bar
12 min cap

**Post reps of Clean and T2B

8/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Walking Lunges

10 Upright Rows
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Wall Balls (20/14)(10’/9′)

10 Toes 2 Bar
AMRAP 10

WOD 2

Metcon (No Measure)

8 Clean & Press (155/115)

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

12 min cap