6/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Devil Presses

6 Wall Walks

9 Bend & Thrust
2 rounds

WOD 1

Metcon (AMRAP – Reps)

2 Min – Max Rep Push-ups

1 Min Rest

2 Min – Max Rep Sit-ups
AMRAP 5

Post Total Reps

WOD 2

Metcon (AMRAP – Reps)

250m Row (1 Rep/10m – 25 reps)

10 Toes 2 Bar

25 Double Unders

10 Burpee 2 Plate
AMRAP 21

6/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm Overhead Dumbbell Squats (5 ea arm) (35/20)

10 Wall Squats

10 GHD Sit-ups
3 rounds

Weightlifting

Push Press (5-4-3-3-2-2-1)

12 Min Cap

Post Heavy Single

WOD 1

Metcon (Time)

5 Squat Cleans (155/105)

10 Kettlebell Swings (Russian) (70/55)
5 rounds for time

6/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Kettlebell Swings (Russian) (55/35)

WOD 1

Metcon (Time)

15 GHD Sit-ups

10 Overhead Squats (115/75)

5 Step Handstand Walk
3 rounds

WOD 2

Metcon (Time)

60 Hang Snatches (75/45)

50 Body Weight Walking Lunges

40 Ground 2 Overhead (75/45)

30 Devil Presses (35/20)
1 Round

6/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

200m Run

50 Calorie Row

50 Calorie SkiErg

50 Calorie Assault Bike

50 Double Unders

200m Run

6/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Burpees

5 Toes 2 Bar
3 rounds

Weightlifting

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

10 min cap

Post Heavy Single

WOD 1

Metcon (Time)

Run 200m

5 Muscle Ups

10 Push Press (135/85)
4 rounds

6/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Kettlebell Cleans (4 ea arm) (70/55)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

10 Calorie Row

10 Push ups

Rest 2 min

AMRAP 5

10 Calorie SkiErg

10 Alternating Pistols

Rest 2 min

AMRAP 5

10 Calorie Assault Bike

10 Ring Dips

Rest 2 min

AMRAP 5

10 Hip/Back Extensions

20 Air Squats
AMRAP 26

Post total reps

6/12/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Single Arm Dumbbell Overhead Sqauts (5 ea arm) (35/20)

15 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat
EMOM 10

Total 90 reps for workout

WOD 2

Metcon (AMRAP – Reps)

6 Push Jerks (155/105)

1 Plate Push (D&B)

10 Pull-ups
AMRAP 12

6/10/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

.3 Mile Assault Bike

250m SkiErg
2 rounds

WOD 1

Metcon (Time)

20 Burpee 2 Plate

1 Rope Climb

15 Butterfly Sit-ups

1 Rope Climb

10 Box Jumps

1 Rope Climb

5 Handstand Push-ups

1 Rope Climb
4 rounds

54 Reps/Round

6/9/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
Due to being dark for the 5:15 AM Class will Warm-up with a 2000m Row.

WOD 1

Metcon (AMRAP – Reps)

10 Thrusters (95/65)

12 Toes 2 Bar

14 Double Unders
AMRAP 20

6/8/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

5 pull-ups

10 Double Unders
2 rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

1 Deadlift (225/155)

15 Kettlebell Swings

2 Deadlift

25 Kettlebell Swings

3 Deadlift

50 Kettlebell Swings

30 to 60 sec rest
5 rounds