3/12/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

6 Wall Squats

8 GHD Sit-ups
3 Rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

5 Push Jerk (155/105)

5 Ring Dips

Rest 3 min

AMRAP 5

5 Muscle-ups

5 Devil Presses (35/20)

Rest 3 min

10 Sandbag Walking Lunges (60/40)

10 Alternating Pistols
Post total reps

WOD 2

Metcon (AMRAP – Reps)

30 Sec – Max Calorie Row

30 Sec Rest

30 Sec – Max Calorie SkiErg

30 Sec Rest

30 Sec – Max Calorie Assault Bike

30 Sec Rest

30 Sec – Max Rep Double Unders
Post total reps

3/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (Time)

10 Bench Press (70% BW)

10 Double Unders

5 Overhead Squats (115/85)
4 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Ground 2 Overhead (75/55)

10 Calorie Assault Bike or Row or SkiErg
AMRAP 10

3/10/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Devil Press (35/20)

200m Run

10 Toes 2 Bar
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Push-ups

10 Sit-ups

Rest 2 min

AMRAP 5

5 Pull-ups

5 Handstand Push-ups

Rest 2 min

AMRAP 5

10 GHD Sit-up

10 Hip/Back Extension
Post total reps

3/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Kettlebell Snatches (3 each arm) (55/35)

6 Bend & Thrusts
EMOM 5

WOD 1

Metcon (Time)

“Jerry Swinger”

30 Wallball (20/14)(10’/9′)

30 Sumo Deadlift High Pulls (95/65)

60 Box Jumps (24/20)

30 Sumo Deadlift High Pulls

30 Wallballs
For Time

WOD 2

500m Row (Time)

Max Effort 500m Row

3/8/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Snatch Deadlifts (95/65)

5 Hang Snatch High Pulls

5 Hang Power Snatches

5 Overhead Squats
3 Rounds

Weightlifting

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

15 min Cap

Work to heavy single

WOD 1

Metcon (AMRAP – Reps)

5 Kettlebell Swing (70/55)

5 Toes 2 Bar

1 Rope Climb
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Double Unders
AMRAP 4

3/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B) (45#)

15 Jumping Jacks

15 Air Squats

15 Push-ups
3 rounds

WOD 1

Metcon (Time)

Partner WOD!

1000m Row (Non performing athlete in static plank position on elbows)

2 mile Assault Bike (Non performing athlete in static air squat position)

10 Plate Pushes (D&B) (45#) (Non performing athlete to hold 25# bumper with both hands directly in front of them)

1000m SkiErg (Non performing athlete must hang from pull-up bar)
For Time

**When non performing athlete cannot hold their position, the athletes must switch.

3/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sandbag Clean & Press (60/40)

15 Leg Lifts (6 to 90)

20 Air Squats

25 Jumping Jacks
2 rounds

WOD 1

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Female Rx is 65#

WOD 2

1000m Row (Time)

Max Effort 1000m Row

3/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

10 Calorie Assault Bike
3 rounds

WOD 1

Metcon (AMRAP – Reps)

“Incredible Hulk”

5 Deadlifts (115/75)

5 Hang Power Cleans (115/75)

5 Front Squats (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)
AMRAP 20

3/2/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Devil Press (35/20)

10 Leg Lifts (6 to 90)

15 Jumping Jacks
3 rounds

WOD 1

Metcon (AMRAP – Reps)

8 Floor Press to Sit-up (75/45)

10 Goblet Squats (55/35)

12 Sumo Deadlift High Pulls
AMRAP 12

Notes:

Floor Press to Sit-up – Athlete lays on back and presses bar up to arms fully extended. Athlete then does a sit-up with the bar rotating to above the head with arms fully extended. Athlete then moves to the lay flat position with the bar rotating to above the chest and brings the bar down to the floor for the next rep

WOD 2

Metcon (Time)

5 Muscle-ups

10 Alternating Pistol Squats (Scale – Single let squats) (Back leg supported on bench)

10 Hang Snatches (75/45)
4 rounds

3/1/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

Metcon (AMRAP – Reps)

Tabata Time

Row

Rest 5 Min

SkiErg

Rest 5 Min

Assault Bike

Rest 5 Min

Double Unders
Tabata Time Each Movement