4/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

3 rounds

5 Clean High Pulls (135/105)

3 rounds

3 Cleans (Athletes weight choice)

20 Bent over DB row (10 each arm)
12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Push-ups

8 Push Press (135/105)

6 Toes 2 Bar
EMOM 10

4/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (No Measure)

5 Push-Jerk (205/135)

20 Tricep Extensions
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

200m Row (20 reps)

10 Double Unders

20 Alternating Jump Lunges
E2MOM 16

**Every 2 minutes on the minute

400 Total reps possible

4/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Burpees

10 Alternating Jump Lunges

15 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/95)

3 Snatches (135/95)

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1 Deadlift (275/185)

3 Burpees

5 Kettlebell Swings (Russian) (70/55)
EMOM 12

108 Total reps possible

4/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Strict Press (115/75)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Odd Minutes – 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats

Even Minutes – 10 Calorie Row, SkiErg, Assault Bike (Alternate movements)
EMOM 21

430 Total reps possible (330 Odd min, 100 even min)

**If an athlete does not complete the reps in a round, that round does not count. Only completed rounds count.

4/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Kettlebell Swings (Russian) (50/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/105)

Even Min – 8 Front Squat
EMOM 10

90 total reps possible

WOD 2

Metcon (AMRAP – Reps)

4 Hang Squat Cleans (115/85)

8 Kettlebell Swings (70/55) (Russian)
EMOM 15

180 total reps possible

4/9/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Hang Snatches (35/20)

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle Ups

10 Sumo Deadlift High Pulls (75/55)

10 Alternating Pistols
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (115/85)
AMRAP 6

4/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

10 Plate Thrusters (45/25)

20 Butterfly Sit-ups
3 rounds

WOD 1

Metcon (Time)

40 Toes 2 Bar
4 min cap

WOD 2

5k Row (Time)

Max Effort 5k Row

4/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

8 DB Push Press

11 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

10 Kettlebell Swings (55/35) (Russian)

10 Calorie Row

Rest 2 min

AMRAP 5

10 Ring push-ups

10 Double Unders

Rest 2 min

10 Overhead Squats (95/65)

10 Hip/Back Extensions
AMRAP 19

WOD 2

Metcon (AMRAP – Reps)

30 Devil Press (50/35)
For Time

4/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 BB Front Rack Walking Lunges

10 Upright Rows
3 rounds

WOD 1

Metcon (No Measure)

6 Push Jerks (185/135)

20 Alternating Supination Curls
3 Rounds

12 min cap

WOD 2

Metcon (Time)

3 rounds

10 GHD Sit-up

10 Calorie Assault Bike

1 min rest

3 rounds

10 Handstand Push-ups

10 Calorie Row

1 min rest

3 rounds

10 Pull-ups

10 Calorie SkiErg
For Time

4/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Deadlifts (95/65)

5 Chest 2 Bar

10 Calorie Row
3 rounds

WOD 1

Metcon (No Measure)

8 Deadlifts (Bodyweight)

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

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Complexes – Deadlift, Hang Clean, Front Squat, Push Press (115/85)

25 Alternating Jump Lunges

10 Wallballs (20/14) (10’/9′)
AMRAP 21

**Squat Cleans are not allowed, Thrusters are not allowed