BSW Crossfit
3 Devil Presses
6 Wall Walks
9 Bend & Thrust
2 rounds
2 Min – Max Rep Push-ups
1 Min Rest
2 Min – Max Rep Sit-ups
AMRAP 5
Post Total Reps
250m Row (1 Rep/10m – 25 reps)
10 Toes 2 Bar
25 Double Unders
10 Burpee 2 Plate
AMRAP 21
10 Single Arm Overhead Dumbbell Squats (5 ea arm) (35/20)
10 Wall Squats
10 GHD Sit-ups
3 rounds
12 Min Cap
Post Heavy Single
5 Squat Cleans (155/105)
10 Kettlebell Swings (Russian) (70/55)
5 rounds for time
100 Kettlebell Swings (Russian) (55/35)
15 GHD Sit-ups
10 Overhead Squats (115/75)
5 Step Handstand Walk
3 rounds
60 Hang Snatches (75/45)
50 Body Weight Walking Lunges
40 Ground 2 Overhead (75/45)
30 Devil Presses (35/20)
1 Round
5 Pull-ups
5 Handstand Push-ups
EMOM 5
200m Run
50 Calorie Row
50 Calorie SkiErg
50 Calorie Assault Bike
50 Double Unders
200m Run
200m run
10 Burpees
5 Toes 2 Bar
3 rounds
10 min cap
Post Heavy Single
Run 200m
5 Muscle Ups
10 Push Press (135/85)
4 rounds
8 Kettlebell Cleans (4 ea arm) (70/55)
6 Bend & Thrust
EMOM 5
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
5 Chest 2 Bar
10 Single Arm Dumbbell Overhead Sqauts (5 ea arm) (35/20)
15 GHD Sit-ups
2 rounds
Odd Min – 10 Back Squat (135/95)
Even Min – 8 Front Squat
EMOM 10
Total 90 reps for workout
6 Push Jerks (155/105)
1 Plate Push (D&B)
10 Pull-ups
AMRAP 12
250m Row
.3 Mile Assault Bike
250m SkiErg
2 rounds
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
Max Effort 1-Mile Run
Due to being dark for the 5:15 AM Class will Warm-up with a 2000m Row.
10 Thrusters (95/65)
12 Toes 2 Bar
14 Double Unders
AMRAP 20
200m Run
5 pull-ups
10 Double Unders
2 rounds
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