2/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 DB Push Press

11 Assault Bike/SkiErg Calories
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Floor Press

20 Single DB Tricep Extensions
3 rounds

12 min cap

WOD 2

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35 lb bar for ladies

2/24/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Push-ups

15 Sit-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (No Measure)

5 Push Jerks (155/105)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

7 Wall Squats

9 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

60 Sumo Deadlift High Pulls (75/55)

60 Butterfly Sit-ups

60 Calorie Row

30 Ground 2 Overhead (75/55)

30 Strict Press (75/55)

30 Muscle Ups
For Time

2/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

5 DB Thrusters (35/20)

10 Calorie Row
3 rounds

WOD 1

Metcon (No Measure)

8 Front Squat (155/105)

20 Bent Over DB Rows (10 Each Arm)
12 min cap

3 rounds

WOD 2

Metcon (AMRAP – Reps)

1 Rope Climb

10 Calorie SkiErg

5 Ring Dips

10 Calorie Row

5 Handstand Push-ups

10 Calorie Assault Bike
AMRAP 21

2/19/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min SkiErg

30 sec Rest

1 min Wallball (20/14) (10’/9′)

30 sec Rest

1 min Plank (on elbows

30 sec Rest
2 rounds

WOD 1

Metcon (Time)

“Dirty Thirty”

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb) (American)

30 Lunges

30 Knees-to-Elbows

30 Push Presses (45/35 lb)

30 Back Extensions

30 Wall Ball Shots (20/14 lb) (10’/9′)

30 Burpees

30 Double-Unders
30 min Time Cap

– Score is time it take to complete all 300 Reps

– If athlete does not finish, post total reps in “Notes” section

2/18/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push ups
4 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Snatch (95/65)

10 Calorie Row
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Deadlift (225/165)
AMRAP 3

2/17/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Push Press (155/105)

20 DB Tricep Extensions (1 DB/Both hands)
3 rounds

WOD 2

Metcon (Calories)

AMRAP 5

Max Calorie Row

Rest 1 min

AMRAP 5

Max Calorie SkiErg

Rest 1 min

Max Calorie Assault Bike
AMRAP 17

2/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

1 Plate Push (D&B)

10 Kettlebell Swings (70/55) (Russian)
3 rounds

WOD 1

Metcon (No Measure)

8 Body Weight Pause Squats

20 DB Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

15 Double Unders

20 GHD Sit-ups
AMRAP 15

2/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (Weight)

3 rounds

5 Hang Clean High Pulls (135/105)

Work to Heavy Single Clean
12 min Cap

WOD 2

Metcon (Time)

Reps: 21-15-9-3

Thruster (95/65)

Toes 2 Bar
For Time