CROSSFIT BMW WOD Schedule
Location & Contact Get Started
May
24

5 24 18

5 rounds of:
3 box jumps @ load + 2 one step box jumps
*perform every 1:30 – 2:00

2 rounds of:
10 split squats @ load
*perform every 1:30 – 2:00

8 rounds of:
2 overhead squats, increasing load every round for a 2 rep heavy
*perform every 2:00 – 2:30

3 rounds for time of:
21 wall ball shots @ 20lbs/14lbs
15 handstand push ups @ strict
9 muscle ups @ bar
*15:00 time cap

2 rounds for time of:
800 meter run
500 meter run

May
23

5 23 18

8 – 10 rounds of:
1 power clean, increasing load every round for a 1 rep max
*performed every 2:00

1 round for time of:
30/20 calorie row
15 thrusters @ 135lbs/95lbs
30 chest to bar pull ups
15 thrusters @ 135lbs/95lbs
30/20 calorie row
*scale load @ 55% 1rep max thruster

6 rounds of:
1 ring dip @ :12/:01 tempo
*performed every :20

6 rounds of:
1 ring dip @ :16/:01 tempo
*performed every :20

3 rounds for times of:
5 ring dips
5 push ups @ 4″- 8″ deficit

12 – 10 – 8 – 6 reps of:
bulgarian lunges 
weighted box steps 
monster walks
lateral lunges

May
22

5 22 18

8 – 10 rounds of:
1 back squat @ :03:02:01, increasing load every round for a 1rep heavy, have someone count your :02 bottom hold 
*performed every 2:00 – 2:30

2 rounds of:
1:00 max rep straight leg d-lifts @ 25% of 1 rep max d-lift
*1:00 rest between rounds

12 – 10 – 8 – 6 reps of:
lateral shoulder raises
reverse flyes
forward shoulder raises

May
21

5 21 18

10 rounds of clean & jerks:
r1. 3 @ 60%
r2. 3 @ 60%
r3. 2 @ 70%
r4. 2 @ 70%
r5. 1 @ 80%
r6. 1 @ 80%
r7. 1 @ 90%
r8. 1 @ 90%
r9. 1 @ 95%
r10. 1 @ 95%+

1 round for time of:
3000 meter row
300 double unders
3 mile run

12 – 10 – 8 – 6  reps of:
bench presses @ dumbbells
flyes @ dumbbells
pull overs @ dumbbells
close grip bench press
*super set, rest as needed between rounds

May
20

5 20 18

2 rounds of:
2 kneelimg jumps
*performed every 2:00

3 rounds of:
3 single leg box jumps @ 3r/3l
*performed every 2:00

3 rounds of:
4 single leg step up jumps @ 4r/4l
*performed every 3:00

1 round for time of:
5 snatches @ 60%
5 snatches @ 65%
5 snatches @ 70%
5 snatches @ 75%
5 snatches @ 80%

12 – 10 – 8 – 6 reps of:
straight leg d-lifts
back squats
lunges @ dumbbells
calf raises

May
19

5 19 18

REST DAY

May
18

5 18 18

every 1:00 on the 1:00 for 9:00 perform:
m1. 2 – 3 muscle ups @ strict
m2. :30 @ bridge
m3. 10 – 12 meter handstand walks

2 rounds of:
2:00 – 3:00 banded march, scale up @ medicine ball
6 step spider crawls
*2:00 rest between rounds

12 – 10 – 8 – 6 reps of:
tricep kick backs
bicep curl

2 – 3 rounds of:
dumbbell/kettle bell complex
run
*details @ time of wod

May
17

5 17 18

5 rounds of:
3 low bar back squats @ 75% of (5 13 18)
1 sotts press
*performed every 2:00

5 rounds of:
2 split jerks
r1. @ 70% 
r2. @ 70%
r3. @ 70%
r4. @ 75%
r5. @ 75%
*performed every 2:00

2018 CrossFit Games Regionals Event #2:
“Linda”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
d – lift @ 295lbs/220lbs
bench press @ 195lbs/135lbs
squat clean @ 145lbs/105lbs
*can be done in teams of 2 or 3, details @ time of wod

May
16

5 16 18

5 rounds of:
1 clean & jerk @ 55% – 60% – 65% – 70% – 75%
2 weighted box jumps
*performed every 2:00

every 1:00 on the 1:00 for 20:00 perform:
1 clean & jerk @ 80%

12 – 10 – 8 – 6 reps of:
arnold presses
single arm rows
pike sit ups

straddle sit ups

May
15

5 15 18

3 rounds of:
8 double leg bounds
*performed every 2:00

3 rounds of:
2 jump splits @ 2left/2 right
*performed every 2:00 

1 round of:
12 reverse lunges
12 lateral lunges
6 plyo-push ups
20 banded steps forward/backward
20 banded steps left/right

4 rounds of:
single jump ropes @ :20 work/:10 rest
goblet squats @ :20 work/:10 rest

2 rounds of:
side planks @ :45 right/:45 left

4 rounds for time of:
300/250 meter run
10 muscle ups @ bar
*1:00 rest
20/15 calorie row
15/10 handstand push ups
*2:00 rest

 

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