7/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B) (45 lb plate)

10 Thrusters (45/35)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (No Measure)

5 Clean High Pulls (155/105)

3 Squat Cleans (155/105)

20 Seated Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

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

7/11/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 DB Floor Press

20 Barbell Curls (45/35)

10 Skull Crushers (45/35)
3 rounds

12 min cap

WOD 2

Metcon (Time)

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

7/9/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swings (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Sumo Deadlift (155/105)

10 DB Flip Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

50/40 Calorie Row

40 Hang Cleans (115/85)

30 Burpee Box Overs
For Time

** Athlete can use hands on Burpee Box Overs

7/8/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 DB/KB Push Press (35/20)

8 Calorie Row

6 Pull-ups
3 Rounds

WOD 1

Metcon (No Measure)

10 Push Press (155/115)

20 Bent Over DB Tricep Extensions (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

30 Jumping Jacks

20 Double Unders

10 Ring Push-ups
AMRAP 10

WOD 3

Metcon (Distance)

Max Meter Row
AMRAP 4

7/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Barbell Overhead Walking Lunges

10 Upright Rows
3 rounds

WOD 1

Metcon (No Measure)

8 Front Squats (BW: 60% – 70% – 80%)

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

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

7/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

9 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

200m Run

8 Thrusters (115/85)
4 rounds

For time

7/5/21

BSW CrossFit – CrossFit

Warm-up

Metcon (No Measure)

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.

Happy Independence Day!

BSW CrossFit – CrossFit

Warm-up

Metcon (No Measure)

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.

7/2/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 DB/KB Single Arm Thrusters (35/20)

6 Hanging Left Lifts with 1002 count pause at top

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Deadlifts (BW)

10 Flip Grip Curls
3 rounds

12 min cap

()

WOD 2

Metcon (AMRAP – Reps)

10 Thrusters (75/55)

20 Double Unders

10 Sumo Deadlift High Pulls
AMRAP 15

7/1/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

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

WOD 2

Metcon (AMRAP – Reps)

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