CROSSFIT BMW WOD Schedule
Location & Contact Get Started
Sep
22

9 22 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Sep
21

9 21 18

4 rounds for times of:
400 meter run
20 walking lunges @ moderate to heavy
10 pull ups
400 meter run
*performed every 8:00 to 10:00
*scaled version will be established at time of wod

Sep
20

9 20 18

5 rounds of:
3 back squats, increasing load every round for a 3 rep max.
*perform every 3:00
*goal is to make all sets heavy, 1st round doable, 2nd & 3rd round, 3 rep should be a grind, 4th 50/50, 5th round a true test.
*scale @ 5×3 linear progression – air squat

1 round for max reps of:
2:00 of rowing
1:00 rest
2:00 of thrusters @ 115lbs/75lbs
1:00 rest
2:00 of burpees
1:00 rest
2:00 of rowing
*post max reps in comments

 

Sep
19

9 19 18

2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar alternating overhand underhand grip per round
:30 rest
12 alternating skater squats
12 alternating cossack squats
12 band pull throughs
*rest as needed

3 rounds of bench press:
5 @ 70% – 75%
3 @ 80% – 85%
1 @ 87.5% – 92.5%
*performed every 2:00 – 3:00

4 rounds of:
8 bench presses @ 60% – 65% or perform for an 8 rep heavy increasing load every round
r1. 12 – r2. 10 – r3. 8 – r4. 6 reps of
hammer curls
overhead tricep extensions
cross body curls
skull crushers
*round 1, perform 8 bench presses and super set for 12 reps, 2:00 rest, round 2, perform 8 bench presess and super set for 10 reps……

Sep
18

9 18 18

Schedule Update:
Officially, 5:00 a.m. class has been added to the schedule.

4 rounds of:
3 cleans + split jerk or jerk aka push jerk or power jerk
r1. @ 75%
r2. @ 75%
r3. @ 80%
r4. @ 80%
*performed every 3:30, load is skillfully dropped from rack every rep, with a jerk performed on the 3rd rep
*scale and modifications detailed at time of wod briefing

3 rounds of:
3 clean & jerks @ 60% – 65%
250 meter @ 50 x 4 x 25 x 2
30 push ups
20 wall ball shots @ 20lbs/14lbs
10 pull ups
250 meter @ 50 x 4 x 25 x 2
3 clean & jerks @ 60% – 65%
*performed every 8:00 – 10:00, scale up by using hand release push ups, increasing load every round, or linear progression.
*scale and modifications detailed at time of wod briefing

Sep
17

9 17 18

every 1:00 on the 1:00 for 12:00 perform:
m1. 20 wall facing hand stand marches
m2. 4 wall walks
m3. 8 pull ups @ rings using flse grip
m4. 4 ring dips

5 rounds for max reps vs. 3:00 clock of:
500 meter row
max reps @ hand stand push ups @ strict
*3:00 rest

Sep
16

9 16 18

1 round for time of:
1200 meter relay run
120 double under
90 power cleans @ 115lbs/75lbs
60 box step overs @ 24″/20″ @ 35lbs/20lbs dumbbells
1200 meter relay run
120 double unders
90 power cleans @ 115lbs/75lbs
60 box step overs @ 24″/20″ @ 35lbs/20lbs dumbbells
1200 meter relay run
*partner wod @ 3, with only one team mate working at a time, partner can only move to the next move when each partner has completed the preceding task, partitioning the work as desired for best results.
*scale and modifications detailed at time of wod briefing

Sep
15

9 15 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Sep
14

9 14 18

2 rounds of:
10 kipping knees to chest
:30 rest
5 air chair swings
:30 rest

5 rounds of:
2 back squats @ increasing load every round for a 2 rep heavy
*scale @ 5 rounds of 3reps – 5reps @ linear progression 
*performed every 2:30 – 3:00

3 rounds for time of:
60 double unders
15 thrusters @ 95lbs/65lbs
10 split lunge box jump over @ 24″/20″

Sep
13

9 13 18

8 rounds of:
1 power snatch, increasing load every round for a 1 rep heavy.
*performed every 2:00
*scale @ snatch progressions detailed @ time of wod ie: muscle snatch

as many rounds and reps as possible in 12:00 of:
3 hang squat cleans @ 135lbs/95lbs
3 burpee box jump overs @ 24″/20″
6 hang squat cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
9 hang squat cleans @ 135lbs/95lbs
9 burpee box jump overs @ 24″/20″
12 hang squat cleans @ 135lbs/95lbs
12 burpee box jump overs @ 24″/20″…….. 
*record your rounds reps and load for a redo 30 days later

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