BSW Crossfit
1 Plate Push (D&B) (45 lb plate)
10 Thrusters (45/35)
10 GHD Sit-ups
2 rounds
5 Clean High Pulls (155/105)
3 Squat Cleans (155/105)
20 Seated Alternating Hammer Curls
3 rounds
12 min cap
Buy In – 50 Calorie Row
4 rounds
15 Thrusters (95/65)
10 Toes 2 Bar
Buy Out – 30 Burpee Box Overs (24/20)
For Time
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
10 DB Floor Press
20 Barbell Curls (45/35)
10 Skull Crushers (45/35)
3 rounds
12 min cap
200m Run
20 Push Jerks (155/115)
15 Calorie Row
15 Hang Cleans (155/115)
10 Calorie SkiErg
10 Sumo Deadlifts (155/115)
5 Calorie Assault Bike
5 Ground 2 Overhead (155/115)
For Time
10 KB Swings (Russian) (55/35)
5 Bend & Thrust
EMOM 5
10 Sumo Deadlift (155/105)
10 DB Flip Curls
3 rounds
12 min cap
50/40 Calorie Row
40 Hang Cleans (115/85)
30 Burpee Box Overs
For Time
** Athlete can use hands on Burpee Box Overs
10 DB/KB Push Press (35/20)
8 Calorie Row
6 Pull-ups
3 Rounds
10 Push Press (155/115)
20 Bent Over DB Tricep Extensions (10 ea arm)
3 rounds
12 min cap
30 Jumping Jacks
20 Double Unders
10 Ring Push-ups
AMRAP 10
Max Meter Row
AMRAP 4
10 Thrusters (45/35)
10 Barbell Overhead Walking Lunges
10 Upright Rows
3 rounds
8 Front Squats (BW: 60% – 70% – 80%)
10 Front/Side Raises
3 rounds
12 min cap
10 Sumo Deadlift High Pulls (75/55)
10 Wall Balls (20/14)(10’/9′)
10 Ground 2 Overhead
10 Devil Presses
10 Alternating Jump Lunges
AMRAP 21
7 Toes 2 Bar
9 Wall Squats
11 GHD Sit-ups
3 rounds
20 Alternating DB Bench Press
20 Alternating Hammer Curls
3 rounds
12 min cap
200m Run
8 Thrusters (115/85)
4 rounds
For time
BSW CrossFit will be closed 7/4/21 and 7/5/21 to Celebrate Independence Day! The 7/6/21 Tuesday Morning Class is Cancelled but will be back next week. We’re back on our regular schedule for the Tuesday 6 PM Class.
BSW CrossFit will be closed 7/4/21 and 7/5/21 to Celebrate Independence Day! The 7/6/21 Tuesday Morning Class is Cancelled but will be back next week. We’re back on our regular schedule for the Tuesday 6 PM Class.
10 DB/KB Single Arm Thrusters (35/20)
6 Hanging Left Lifts with 1002 count pause at top
10 GHD Sit-ups
3 rounds
8 Deadlifts (BW)
10 Flip Grip Curls
3 rounds
12 min cap
10 Thrusters (75/55)
20 Double Unders
10 Sumo Deadlift High Pulls
AMRAP 15
200m run
10 Toes 2 Bar
3 rounds
5 Complex: 1 Snatch Deadlifts, 2 Hang Snatch, 3 Overhead Squats = 1 rep (105/75)
20 Bent Over DB Rows (10 ea arm)
3 Hanging Left Lifts with 1002 count at the top
3 rounds
14 min cap
AMRAP 5
10 GHD Sit-ups
20 Air Squats
Rest 2 min
EMOM 5 (80 reps possible)
1 Rope Climb
15 Butterfly Sit-ups
Rest 2 min
AMRAP 5
5 Pull-ups
8 Handstand push-ups
AMRAP/EMOM/AMRAP 19