7/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 chest 2 bar

8 Handstand Push-ups

11 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

300 Double Unders

2000m Row

6 mile Assault Bike

1 mile Run
Partner WOD

7/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Calorie Row

20 Double Unders
2 rounds

WOD 1

Metcon (Time)

Reps: 21-15-9

Air Squat

Hang Power Clean (135/95)

GHD Sit-ups
For Time

WOD 2

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-etc…

Push-Jerk (135/95)

Calorie Assault Bike

Sumo Deadlift High Pull (75/55)
AMRAP 12

7/25/19

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

2 min – Max Rep Push-ups

1 min rest

2 min – Max Rep Sit-ups
5 min

WOD 2

Metcon (AMRAP – Reps)

30 Sec Max Calorie Assault Bike

30 Sec Rest

Repeat
AMRAP 10

7/24/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Toes 2 Bar
5 min cap

WOD 1

Metcon (Time)

Reps: 21-15-9

Bench Press (155/105)

Wallballs (20/14) (10’/9′)

Kettlebell Swings (70/55)
For Time

WOD 2

Metcon (AMRAP – Reps)

10 Hang Power Snatches (75/55)

10 Walking Lunges
AMRAP 4

7/23/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

20 Double Unders

10 GHD Sit-ups
2 rounds

WOD 1

Deadlift (5-5-5-5)

12 Min Cap

1.5 times body weight

Post per rep weight

WOD 2

Metcon (AMRAP – Reps)

5 Pull-ups

10 Strict Presses (95/65)

20 Double Unders
AMRAP 10

7/22/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

3 Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

120 Double Unders

60 Calorie Assault Bike

30 Push Press (135/105)
AMRAP 21

7/21/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

14 Single Arm Dumbbell Squats (7 each arm) (7 ea arm)

100m Row

10 Calorie Assault Bike
2 rounds

Gymnastics

Handstand Walk (1-1-1-1-1)

10 Minutes

10 Feet = 1 rep

WOD 1

Metcon (AMRAP – Reps)

10 Box Jumps (24/20)

5 Ring Dips

5 Handstand Push-ups

10 Toes 2 Bar
AMRAP 15

7/19/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

14 Single Arm Dumbbell Squats (7 each arm)

20 Sit-ups

5 Inch Worms
2 rounds

WOD 1

500m Row (Time)

Max Effort 500m Row

WOD 2

Metcon (Time)

10 Back Squats (135/105)

20 Double Unders

8 Front Squats (135/105)

10 Burpee 2 Plate
4 rounds

7/18/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

20 Burpee 2 Plate
8 min cap

2 rounds

WOD 1

Metcon (AMRAP – Reps)

5 Bar/Ring Muscle-ups

10 Thrusters (95/65)
AMRAP 15

WOD 2

Metcon (AMRAP – Reps)

Partner WOD

12 Rope Climbs

Facing Synchronized Max Rep Overhead Squats (115/85)
7 min cap

Score is Overhead Squat Reps

7/17/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar Pull-ups

7 Wall Squats

9 GHD Sit-ups
2 rounds

WOD 1

Metcon (Time)

100 Double Unders

5000m Row

100 Double Unders
For Time