6/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Overhead Squats (45/35)
3 roujnds

WOD 1

Metcon (Time)

Buy In: 400m Run

5 Rounds

10 Overhead Squats (95/55)

1 Rope Climb

15 Hip/Back Extensions

Buy Out: 400m Run
For Time

WOD 2

Metcon (Time)

50 Deadlifts (80% BW)
For Time

6/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Goblet Squats (55/35)

8 Bend & Thrust
EMOM 5

Weightlifting

Back Squat (10-10-10-10)

80% of Body Weight

12 min cap

WOD 1

Metcon (AMRAP – Reps)

5 Handstand Push-ups

10 WallBalls (20/14) (10’/9′)

15 Box Jumps (24/20)
AMRAP 12

WOD 2

Metcon (AMRAP – Reps)

Max Rep – Ground 2 Overhead (115/65)
AMRAP 3

6/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 Back Extensions
2 rounds

WOD 1

Metcon (Time)

2000m Row

2 Mile Assault Bike

2000m SkiErg

800m run
1 round

6/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Snatches (4 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

5 Thrusters (115/75)

10 Double Unders

15 GHD Sit-ups
4 rounds

10 min cap

WOD 2

Metcon (Time)

1 Mile Assault Bike

50 Strict Press (75/45)

1000m SkiErg
1 Round

For Time

6/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Devil Presses

6 Wall Walks

9 Bend & Thrust
2 rounds

WOD 1

Metcon (AMRAP – Reps)

2 Min – Max Rep Push-ups

1 Min Rest

2 Min – Max Rep Sit-ups
AMRAP 5

Post Total Reps

WOD 2

Metcon (AMRAP – Reps)

250m Row (1 Rep/10m – 25 reps)

10 Toes 2 Bar

25 Double Unders

10 Burpee 2 Plate
AMRAP 21

6/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm Overhead Dumbbell Squats (5 ea arm) (35/20)

10 Wall Squats

10 GHD Sit-ups
3 rounds

Weightlifting

Push Press (5-4-3-3-2-2-1)

12 Min Cap

Post Heavy Single

WOD 1

Metcon (Time)

5 Squat Cleans (155/105)

10 Kettlebell Swings (Russian) (70/55)
5 rounds for time

6/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Kettlebell Swings (Russian) (55/35)

WOD 1

Metcon (Time)

15 GHD Sit-ups

10 Overhead Squats (115/75)

5 Step Handstand Walk
3 rounds

WOD 2

Metcon (Time)

60 Hang Snatches (75/45)

50 Body Weight Walking Lunges

40 Ground 2 Overhead (75/45)

30 Devil Presses (35/20)
1 Round

6/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

200m Run

50 Calorie Row

50 Calorie SkiErg

50 Calorie Assault Bike

50 Double Unders

200m Run

6/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Burpees

5 Toes 2 Bar
3 rounds

Weightlifting

Deadlift (5-4-3-2-1)

10 min cap

Post Heavy Single

WOD 1

Metcon (Time)

Run 200m

5 Muscle Ups

10 Push Press (135/85)
4 rounds

6/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Kettlebell Cleans (4 ea arm) (70/55)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

10 Calorie Row

10 Push ups

Rest 2 min

AMRAP 5

10 Calorie SkiErg

10 Alternating Pistols

Rest 2 min

AMRAP 5

10 Calorie Assault Bike

10 Ring Dips

Rest 2 min

AMRAP 5

10 Hip/Back Extensions

20 Air Squats
AMRAP 26

Post total reps