CrossFit BWI Blog
Sunday
BWI – Group Class WOD
Metcon (Time)
3 Rounds for time
40 Double Unders
20 Kb Swings 1.5/1 pood
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Sunday
BWI – Group Class WOD
Metcon (Time)
3 Rounds for time
40 Double Unders
20 Kb Swings 24/16kg
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Saturday
BWI – Group Class WOD
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
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Friday
BWI – Group Class WOD
Front Squat (60/70/80% x 5)
Metcon (3 Rounds for time)
3 min time cap
3 x
Row 300/200 Meters
Unbroken Wall Ball Shots x 15 reps 95/65
Burpee 10
rest 3 min
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Friday
BWI – Group Class WOD
Front Squat (60/70/80% x 5)
Metcon (3 Rounds for time)
3 min time cap
3 x
Row 300/200 Meters
Unbroken Wall Ball Shots x 15 reps, 20/14lb
Burpee 10
rest 3 min
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Thursday
BWI – Group Class WOD
Michael (Time)
Back Extensions should be hip extensions. All Sit ups are anchored ab-mat
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
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Wednesday
BWI – Group Class WOD
Clean and Jerk (1 x 1+1+1)
Complex: Clean(Full) + Front squat + jerk – Work up to a heavy single
Metcon (Time)
*Adv: use axle
7 min AMRAP
3 Deadlift 135/95
3 Hang Power Clean …
Wednesday
BWI – Group Class WOD
Clean and Jerk (1 x 1+1+1)
Complex: Clean(Full) + Front squat + jerk – Work up to a heavy single
Metcon (Time)
7 min AMRAP
3 Deadlift 135/95
3 Hang Power Clean 135/95
3 Thrusters …
Dynamic upper and lower
BWI – Elements
Strength
3 Position Snatch (40%x7)
Strength
Deadlift (6-8 reps rest 90 seconds)
rest 90 sec
Dips (3 x AMRAP)
rest 90 sec
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Tuesday
BWI – Group Class WOD
Conditioning (No Measure)
Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Ring Rows x 15 reps
Single-Unders x 50 reps
Conditioning (5 Rounds for time)
Place weight for press in …
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