1/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

9 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

30 Bench Press (135/75)

30 Calorie Row

30 Push-ups

30 Devil Press (50/35)

30 Calorie SkiErg

30 Butterfly Sit-ups

30 Weighted Walking Lunges (35/20 Kettlebell)

30 Calorie Assault Bike

30 Alternating Pistols
AMRAP 30

Wherever athlete starts, they must go in the order of the movements listed.

1/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

10 GHD Sit-ups

2 rounds thru Hurdles
3 rounds

WOD 1

Metcon (No Measure)

10 Dumbbell Floor Press

20 Bent Over Dumbbell Rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Deadlifts (155/105)

20 Double Unders

5 Front Squats (155/105)
AMRAP 12

WOD 3

Metcon (Time)

10 Overhead Squat (75/55)

10 Sumo Deadlift High Pulls
4 rounds

1/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

20 Dumbbell Push Press (35/20)

10 Calorie SkiErg/Assault Bike (Alternate)
2 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pull (135/85)

5 Hang Clean

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1 Rope Climb

5 Muscle Ups

10 Box Jumps (24/20)
AMRAP 21

1/10/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups3
3 rounds

WOD 1

Metcon (No Measure)

4 Snatch Drop Balance (behind neck) (115/85)

4 Hang Snatch Drop Balance

10 Front/Side Raise
3 rounds

WOD 2

Metcon (Time)

10 Power Snatches

10 Calorie SkiErg

10 GHD Sit-ups
4 rounds

For Time

WOD 2

Metcon (Time)

5 Ring Dips

10 Double Unders
4 rounds

For Time

1/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Kettlebell Swings (55/35)

5 Toes 2 Bar
3 rounds

Weightlifting

Deadlift (5-5-5 )

(315/205)

20 Supination Curls after each Deadlift round

WOD 1

Metcon (Time)

5 Backsquat (BW)

10 Burpees
4 rounds

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

5 Pull-ups
AMRAP 4

1/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Kettlebell Hang Snatches (3 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Dumbbell Floor Press (2 dumbbells simultaneously)

20 Dumbbell Tricep Extension (1 DB/Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

Max Calorie Row

1 min Rest

AMRAP 4

Max Calorie SkiErg

1 min Rest

AMRAP 4

Max Calorie Assault Bike

1 min Rest

AMRAP 4

Max rep Double Unders

1 min rest
AMRAP 20

1/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

5 Ring Dips

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 Alternating Stationary Lunges with Barbell behind neck (95/65)

10 Front/Side Raises
3 rounds

WOD 2

Metcon (AMRAP – Reps)

250m Row (25 reps)

10 Toes 2 Bar

10 Double Unders

8 Handstand Push-ups
AMRAP 15

1/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

20 GHD Sit-ups
2 rounds

WOD 1

80% BW Pause Back Squat (10-10-10)

Back Squat 80% of Athletes body weight with a 2 second pause at the bottom
3 rounds

12 min cap

20 Single Dumbbell with both hands Tricep Extension after each Back Squat round

WOD 2

Metcon (Time)

Buy In – 20 Push Presses (135/95)

5 rounds

10 Hang Cleans (135/95)

10 Kettlebell Swings (Russian) (70/55)

10 Wallballs (20/14)(10’/9′)

Buy out: 20 Push Jerks (135/95)
For Time

1/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Toes 2 Bar

10 Calorie Row
2 rounds

WOD 1

Metcon (No Measure)

10 Bench Press (75% BW)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

4 Muscle-ups

10 Deadlift (BW)

10 Alternating Pistols
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

1 min – Max rep Push-ups

30 Second Rest

1 min – Max rep Sit-ups
AMRAP 2:30

12/31/20

BSW CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

WOD 1

Metcon (No Measure)

6 Clean & Jerk (155/95)

21 Bent Over Dumbbell Rows (11 right/10 Left – 10 Right/11 Left – 11 Right/10 Left
12 min Cap

WOD 2

Metcon (Time)

3 Push Press (155/100)

11 Calorie SkiErig/Assault Bike (alternate)

20 GHD Sit-ups

20 Toes 2 Bar
3 Rounds

For time