CROSSFIT BMW WOD Schedule
Location & Contact Get Started
Aug
23

8 23 17

3 rounds of:
6 front squats @ 65% 1rep max
max rep chin ups, goal is 8 plus, use assistance if needed

3:00 to perform:
500/400 meter row
max rep ground to overheads @ 135lbs/95lbs  – 115lbs/75lbs
*alternate 3:00 rounds with a partner until 30 ground to over heads are complete

Aug
22

8 22 17

4 rounds of:
8 bent over rows
1:30 rest
12 barbell curls
2:00 rest

5 rounds for time of:
400 meter run
15 bench presses @ 135lbs/95lbs

Aug
22

8 22 17

27 – 21 – 15 – 9 reps of:
squat cleans @ 95lbs/65lbs 75lbs/55lbs
ring dips

4 rounds of:
8 hammer curls
8 overhead tricep extensions
8 calf raises 8r/8l
*increasing load each road

 

 

Aug
21

8 21 17

every 2:00 for 18:00 perform:
0:00 – 2:00 muscle ups for :45
2:00 – 4:00 handstand walk for 1:30
4:00 – 6:00 alternating pistols 16 – 20 reps

every 1:00 on the 1:00 for 20:00 perform:
200/150 meter row
15 kettle bell swings @ 53lbs/70lbs
15 box jump overs @ 24″/20″
:30 ring plank

Aug
20

8 20 17

7 rounds for time of:
7 pull ups
7 box jumps
7 ground to over heads @ dumbbells/kettle bells 
*team/partner wod composed of two or three, one working at a time completing one full round before the next partner starts, each teammate completing 7 rounds.

*scale @
3 – 5 rounds of:
3 – 5 pull ups/ring rows
3 – 5 box jumps/steps
3 – 5 ground to over heads @ dumbbells/kettle bells 
*team/partner wod composed of two or three, one working at a time completing one full round or movement before the next partner starts, each teammate completing 4 or 5 rounds.

Aug
19

8 19 17

REST DAY

Aug
18

8 18 17

4 rounds of:
8 back squats
1:30 rest
max rep pull ups
2:00 rest

4 rounds for time of:
20 walking lunges @ 50lbs/30lbs
15 toe to bars

Aug
17

8 17 17

5:00 to beat, and perform:
600 meter run
max rep meters @ row

5:00 rest

as many rounds and reps as possible in 5:00 of:
5 supine ring rows
15 hollow rocks

5:00 rest

5:00 to beat, and perform:
600 meter run
max rep meters @ row

5:00 rest

as many rounds and reps as possible in 5:00 of:
10 dumbbell bench presses @ 60lbs/40lbs
10 bent over rows @ 60lbs/40lbs

 

Aug
16

8 16 17

Afro Brutality Joint:

“Hell Up In Harlem”  
100 rounds of:
1 power snatch

1 over head walking lunge 1l/1r
1 over head squat
*load @ 135lbs/95lbs, 115lbs/75lbs
*scaled at 45% – 55% of 8 – 10 -17 complex

Aug
15

8 15 17

Row pro, calories vs meters

3:00 to beat, and perform:
350/250 calorie row
max rep double unders

*3:00 rest

3:00 to beat, and perform:
350/250 yard run
max rep handstand push ups

*3:00 rest

3:00 to beat, and perform:
350/250 calorie row
max rep double unders

*3:00 rest

3:00 to beat, and perform:
350/250 yard run
max rep handstand push ups

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