CROSSFIT BMW WOD Schedule
Location & Contact Get Started
Dec
15

12 15 17

Come join us for Lift’s for Gift’s tomorrow, perform a 1 rep max in the back squat, shoulder press and dead lift or just to spectate and cheer us on. Lift Format.

3 – 2 – 1 reps of:
3 – 5 gymnastic skills of choice, pull up, box jump, handstand push up, double under, push up, etc.
15:00 time cap

3 rounds of:
3 clean & jerks
2 clean & jerks
1 clean & jerks
every 2:00 on the 2:00 mark increasing load every round

as many rounds and reps as possible in 6:00 of:
10 burpees
15 shoulder to over heads @ 115lbs/75lbs
20 pull ups

Dec
14

12 14 17

Come join us for Lift’s for Gift’s Saturday, perform a 1 rep max in the back squat, shoulder press and dead lift or just to spectate and cheer us on. Lift Format.

8 – 10 rounds of:
1 snatch, building to a 1 rep “heavy”, reflection and correction on each lift to architect the fundamentals into solid fluent movement.
2:00 – 3:00 rest between rounds, 20:00 – 24:00 to perform 

“Grace”
1 round for time of:
30 ground to over heads @ 135lbs/95lbs 

Dec
13

12 13 17

5 rounds of:
4 turkish get ups @ 2r/2l
:30 rest
1:30  plank
:30 – :45  rest

3 rounds for time of:
400 meter run
30 ketle bell swings @ 53lbs/35lbs
20 ring dips

Dec
12

12 12 17

Technique Tuesday: isolation and functional order of load of the push up and air squat.

5 rounds of:
3 back squats @ 55% – 60% – 65% – 70% – 75%
3 shoulder presses @ 55% – 60% – 65% – 70% – 75%
2:00 – 3:00 rest between rounds

5 rounds of:
3 shoulder presses @ 55% – 60% – 65% – 70% – 75%
2:00 – 3:00 rest between rounds

“The Chief”
5 rounds of:

as many rounds and reps as possible in 3:00 of:
3 power cleans @ 135lbs/95lbs 
6 push ups
9 air squats
1:00 rest between rounds, pick up where you left off on your previous round

Dec
11

12 11 17

Movement Monday: Why? To become a mechanical technician or a technical mechanic on all things related to functional movement. Today we’re breaking down the fundamentals for practice and review to establish and enhance tech/mech of the clean.

6 rounds of:
3 cleans @ :10 of rest between each clean

as many rounds and reps as possible in 12:00
6 hang cleans @ 135lbs/95lbs – 115lbs/75lbs
12 box jumps @ 24″/20″
*2 partner wod alternating rounds

Dec
10

12 10 17

 Lift’s for Gift’s. Click the link and save the date and be ready to participate.

5 rounds 0f:
3 dead lifts @ 55% – 60% – 65% – 70% – 75%
3 bench presses @ 55% – 60% – 65% – 70% – 75%
moving immediately from deadlift to bench press
3:00 rest between rounds, add load and be prepared to lift exactly at the 3:00 mark

1 round for time of:
“Jackie”
1000 meter row
50 thrusters @ 45lbs/35lbs
30 pull ups

Dec
9

12 9 17

REST DAY

Dec
8

12 8 17

3 – 2 – 1 reps of:
3 – 5 gymnastic skills of choice, pull up, box jump, handstand push up, double under, push up, etc.
15:00 time cap

as many reps as fast as possible in 4 rounds of:
400 meter run
thrusters @ 45lbs/35lbs
kettle bell swings @ 53lbs/35lbs
wall ball shots @ 20lbs/14lbs
box jumps @ 24″/20″

*2 partner wod, cycle is 1 partner runs while the other partner completes as many reps as they can on one movement and switch task when the runner returns, until 4 rounds of the run and movements are completed by each.

Dec
7

12 7 17

4 rounds of:
6 – 8 bulgarian lunges
1:00 rest
max rep push ups
1:00 rest

4 rounds for max reps of:
:45 of burpees @ 35lbs/25lbs
:15 rest
:45 of toes to bars
:15 rest

Dec
6

12 6 17

5 rounds of:
7 d-lifts @ 255lbs/155lbs
14 chest to bar pull ups
500 meter row
2 team member wod, 1 teammate working at a time, alternating movements to complete 5 rounds each

1 2 3 4 5 6 7 8 9 10 Next Page