BSW Crossfit
250m Row
20 Double Unders
15 Calorie Assault Bike
2 rounds
8 Pause Back Squat (155/105)
6 Pause Front Squat (155/105)
5 rounds
12 min cap
AMRAP 5
1 Rope Climb
10 Box Jumps
2 min rest
AMRAP 5
10 Push-ups
10 Sit-ups
2 min rest
AMRAP 5
10 GHD-Sit-ups
20 Air Squats
AMRAP 19
26 Alternating Single Arm Kettlebell Swings (35/20)
5 Chest 2 Bar
3 rounds
10 Pause at the bottom Bench Press (135/75)
20 Seated Alternating Supinated Curls
12 min cap
Bench Press – At the bottom of the lift (bar toward chest) pause for a 1002 count then push the bar to the point where arms are fully extended.
Supinated Curls – Start with palms facing the side of the leg, as the athlete curls the DB up, the wrist rotates to where the athletes palm is facing the chest at the top of the movement
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wallball – (20/14) (10’/9′)
Barbell – 55 lbs
Box Jumps – 20″ for Men & Women
1000m row
50 Double Unders
8 Deadlift (250/145)
20 Bent Over Single Arm DB Rows (10 ea arm)
3 rounds
10 Sumo Deadlift High Pulls (75/55)
10 Wall Balls (20/14) (10’/9′)
5 rounds
For Time
Thruster (95/65)
AMRAP 6
1 Plate Push (D&B)
5 Dumbbell Thrusters (35/20)
9 Wall Squats
3 rounds
10 Strict Press (135/95)
20 Dumbbell Double Hand Tricep Extension
3 rounds
12 min cap
**Tricep Extension – Hole the head of one dumbbell with both hands above the head and perform the Tricep Extension.
5 Muscle ups
250m Row
10 Ring Push-ups
250m SkiErg
20 Overhead Med Ball Walking Lunges (20/14)
AMRAP 21
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
EMOM 5
10 Pause Overhead Squats (135/105)
10 Dumbbell Floor Press
3 rounds
12 min cap
10 Alternating Pistols
20 Double Unders
AMRAP 10
5 Calorie SkiErg/Assault Bike (Alt between the two)
5 Handstand Push-ups
AMRAP 4
8 Single Arm Kettlebell Snatches (55/35) (4 ea arm)
6 Bend & Thrust
EMOM 5
10 Front Squat (80% BW)
20 Seated Alternating Hammer Curls
3 rounds
12 min cap
Max Rep Air Squat
Tabata Time
1 Rope Climb
5 Chest 2 Bar
10 Back/Hip Extensions
15 Hand Release Push-ups
20 Butter Fly Sit-ups
AMRAP 15
51 reps per round
10 Calorie SkiErg
10 Toes 2 Bar
10 Barbell Front Squats
2 rounds
10 Bench Press Body Weight
10 Front/Side Weighted Arm Raises
3 rounds
12 min Cap
200m run
10 Push Press (135/95)
10 GHD Sit-ups
AMRAP 21
8 Hang Kettlebell Snatches (55/35) (4 ea arm)
6 Bend & Thrust
EMOM 5
5 Pause Squat Cleans (165/115)
20 Bar Tricep Extensions
12 min cap
3 rounds
** Pause 1002 count in squat on the squat clean.
** Athlete can use the bar or bar with weight on tricep extension
10 Devil Press (35/20)
10 Calorie Row
AMRAP 10
Max Rep Ground 2 Overhead (115/75)
6 min cap
5 Chest 2 Bar
5 Handstand Push-ups
EMOM 5
10 Back Squat (80% BW)
20 Alternating Dumbbell Curls
12 min cap
3 rounds
30 Double unders
20 Calorie Row
30 Double Unders
20 Calorie SkiErg
30 Double Unders
20 Calorie Assault Bike
AMRAP 21
10 Box Step up and overs
1 Plate Push
10 Single Arm Kettlebell Thrusters (5 ea arm) (35/20)
3 rounds
5 Power Snatches (115/75)
5 Squat Snatches
20 Single Arm Bent Over Dumbbell Rows (10 ea arm)
12 min Cap
3 rounds
20 Kettlebell Swing (70/55) (Russian)
10 Box Jumps (24/20)
AMRAP 10
Max Rep Double Unders
AMRAP 4
** Athletes and coaches should take time to review and practice DU’s before doing the WOD.