CROSSFIT BMW WOD Schedule
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Jun
27

6 27 17

6 rounds of:
3 dead lifts:
r1. @ 60%
r2. @ 70%
r3. @ 80%
r4. @ 90%
r5. @ 92.5% +
r6. max reps @ 70%

4 rounds for time of:
30 push ups
20 front squats @ 115lbs/95lbs
20 push presses @ 115lbs/95lbs
30 sit ups
*scale load @ 35%/45% 1rep max

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Jun
26

6 26 17

*tabata:
squats
push ups
toes to bar
dips
*8 rounds of :20 work x :10 of rest

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Jun
25

6 25 17

1 round for time of:
150 calorie row
100 thrusters @ 75lbs/55lbs
800 meter run
100 burpees
150 calorie row
*team wod

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Jun
24

6 24 17

Jun
23

6 23 17

5 rounds of:
1 shoulder press
1 push press
1 push jerk

3 rounds for time of:
30 kettle bell swings @ 35lbs/53lbs
30 double unders
400 meter run

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Jun
22

6 22 17

5 rounds of:
5 back squats for a 5 rep heavy, suggested load pattern

5 @ 55%
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 87.5% +
*2:00 – 3:00 rest between rounds
**active rest, increasing load each round for a ten rep heavy, optional
10 hammer curls
10 tricep extension

5 rounds for time of:
10 back squats @ 55% based on exrx 1rm calculator 
50 yard sled push @ 55% 1rep max back squat
50 yard sprint
*rest as needed, the order of the sprint and sled push may differ by round

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Jun
21

6 21 17

5 rounds of:
500 meter row
10 man makers=row right-push up-row left-power clean-push press
*2 partner wod, alternating rounds for 10 rounds each

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Jun
20

6 20 17

Ground breaking documentary “What The Health” released on Netflix

5 rounds of:
5 bench presses for a 5 rep heavy, suggested load pattern
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 87.5% +
*2:00 – 3:00 rest between rounds
**active rest, increasing load each round for a ten rep heavy, optional
10 monster walks
10 walking lunges

5 rounds for time of:
10 bench presses @ 55% based on exrx 1rm calculator 
12 pull ups

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Jun
19

6 19 17

One month sugar detox: A nutritionist explains how and why.

5 rounds of:
1 hang snatch
1 snatch
:20 rest
5 box jumps, :05 rest between jumps
*increase load & height every round, 1:30 – 2:00 between rounds

3 rounds for time of
400 meter run
15 overhead squats @ 135lbs/95lbs

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Jun
18

6 18 17

10 rounds of:
3 front squats from the ground @ 65%/75% 1 rep max
6 burpees over barebell
12 kettlebell swings @ 53lbs/70lbs
*3 partner wod, alternating rounds

*scale @:
10 rounds of:
6 burpees
9 goblet squats @ heavy
12 kettlebell swings @ heavy

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