9/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian)(55/35)

20 Goblet Squats (55/35)
4 Rounds

WOD 1

Metcon (Time)

200m run

10 Ring Dips
2 rounds

For Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Double Unders

10 Pull-ups

2 Min Rest

AMRAP 5

10 Hip/Back Extensions

10 Calorie Assault Bike

2 Min Rest

AMRAP 5

10 Calorie SkiErg

10 Butterfly Sit-ups
AMRAP 19

9/14/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

20 Calorie Assault Bike

Gymnastics

Rope Climb (2-2-2-2)

10 min Cap

Practice Foot Work

WOD 1

Metcon (Time)

Reps: 20-15-10-5

GHD Sit-ups

Handstand Push-ups

Toes 2 Bar
For time

9/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Right Arm Hang Kettlebell Snatches (35/20)

10 GHD Sit-ups

25 Left Arm Hang Kettlebell Snatches (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

1 Min Max Rep KB Swings (Russian) (55/35)

1 Min Max Rep Hand Release Push-ups

1 Min Sumo Deadlift High Pulls (75/55)

1 Min Strict Press (75/55)

1 Min Calorie Row

1 Min Rest
3 rounds

17 min AMRAP

9/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Handstand Push-ups

5 Wall Squats

5 GHD Sit-ups
3 Rounds

WOD 1

Metcon (AMRAP – Reps)

“NEVER FORGET!”

9 Wallballs (20/14) (10’/9′)

11 Double Unders

200m Row (1 rep = 10m)

1 Rope Climb
AMRAP 21

9/10/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

5 Handstand Push-ups
5 rounds

WOD 1

Metcon (Time)

50 Calorie Row

50 Calorie Assault Bike

50 Calorie SkiErg

Buy out: 100 Double Unders
For Time

9/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

20 Kettlebell Swings (55/35)

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-15-etc…

Devils Press (35/20)

Box Jump & Over

Double Unders
AMRAP 21

9/8/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

30 Double Unders

Weightlifting

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

Work to Heavy Single

12 min cap

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

10 Burpee 2 Plate
5 rounds

For Time

WOD 2

Metcon (AMRAP – Reps)

10 Push Press (115/85)

10 Air Squats
AMRAP 4

9/4/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

8 Goblet Squats

5 Handstand Push-ups
4 rounds

WOD 1

Metcon (Time)

20 Ground 2 Overhead (95/65)

20 Sit-ups

20 Devil Press (30/20)

20 Double Unders

20 Alternating Pistols

15’s, 10’s, 5’s
For Time

9/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Jumping Lunges

15 Air Squats

10 Butterfly Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Back Squats (135/95)
EMOM 10

Total Reps for workout 100

WOD 2

Metcon (Time)

100 Kettlebell Swings (Russian) (55/35)

3 rounds

10 Thrusters (75/45)

10 Calorie Assault Bike

10 Wall Balls (20/14) (10’/9′)

10 Calorie SkiErg

100 Kettlebell Swings (Russian) (55/35)
For time

9/2/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Single Right Arm Kettlebell Snatch (35/25)

10 GHD Sit-ups

25 Single Left Arm Kettlebell Snatch (35/25)

10 GHD Sit-ups
2 rounds

Weightlifting

Deadlift (10-10-10)

85% Body Weight

10 min cap

WOD 1

Metcon (AMRAP – Reps)

1 Rope Climb

5 Dips

5 Handstand Push-ups

5 Muscle Ups

1 Rope climb
AMRAP 21