6/30/19

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD 1

(Time)

60 Air Squats

50 Calorie Row

40 Burpee 2 Plate

30 Calorie Assault Bike

20 Hip Extensions
For Time

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/55)

10 Double Unders
AMRAP 4

6/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 Hip Extensions
2 rounds

WOD 1

Back Squat (3-3-3-3-3-3-3)

15 min Cap

Post heaviest weight for 3 reps

WOD 2

Metcon (AMRAP – Reps)

5 Deadlift (225/155)

10 Wallballs (20/14)(10’/9′)

20 Walking Lunges (BW)
AMRAP 15

6/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Bend & Thrust

20 Walking Lunges

20 Calorie Row
2 rounds

WOD 1

Metcon (Time)

20 Calorie Assault Bike

20 Thrusters (95/65)

20 Pull-ups

20 Double Unders

20 Snatches (95/65)

20 Push-ups

200m Run

20 Sumo Deadlift High Pulls

20 Sit-ups

20 Calorie Row
For Time

6/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Toes 2 Bar

5 Handstand Push-ups

3 Bar Muscle Ups
2 rounds

WOD 1

Clean and Jerk (5-4-3-3-2-2-1)

15 Min Cap

Work to heavy Clean and Jerk

Post heaviest Clean and Jerk weight

WOD 2

Metcon (Time)

10 Push Press (135/105)

200m run

10 Front Squats (135/105)
3 rounds

6/25/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

50 Double Unders

5 Bar Muscle Ups
1 Round

WOD 1

Metcon (Time)

10 Rope Climbs
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Ring Dips

5 GHD Sit-ups

5 Handstand Push-ups
AMRAP 15

6/24/19

BSW CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD 1

Squat Clean (3-3-3-3-3-3-3)

15 Min Cap

Work to heavy 3 reps

Score is heaviest weight for 3 reps

WOD 2

OBD: Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

3 Bar Muscle ups

20 Double Unders
AMRAP 12

6/21/19

BSW CrossFit – CrossFit

Warm-up

RAB: Warm-up (No Measure)

250m Row

15 Calorie Assault Bike
2 rounds

WOD 1

KT: Metcon (Time)

100 Kettlebell Swings (70/55)

**Each time the athlete sets the Kettlebell down

20 Toes 2 Bar

WOD 2

5W5B: Metcon (AMRAP – Reps)

5 Wallballs (20/14)(10’/9′)

5 Box Jumps
AMRAP 4

6/20/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Reps Hang Snatch High Pulls (115/85)

15 Toes 2 Bar

10 Reps Hang Clean High Pulls (115/85)
2 rounds

5k Row (Time)

Max Effort 5k Row
5000 meters

WOD 2

DU: Double-Unders (Max Reps)

AMRAP 6

6/19/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Bend & Thrust

15 Mountain Climbers
2 rounds

Weightlifting

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55# for ladies

WOD 2

BJJA: Metcon (AMRAP – Reps)

10 Bench Press (65% Body Weight)

10 Box Jumps (24/20)

10 Push-Jerks (135/95)

10 Calorie Assault Bike
AMRAP 21

6/18/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Even Minutes – 15 Strict Press (75/45)

Odd Minutes – 20 Double Unders
EMOM 6

WOD 1

Metcon (Time)

Buy In – 1 mile Run

5 rounds

3 Rope Climbs

10 Hip Extensions

20 Toes 2 Bar

Buy Out – 2000m Run