CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Feb
21

2 21 19

8 rounds of:
1 clean & jerk, increase load every round for a 1rep heavy, start at 65% -70%
*performed every 2:00

as many rounds and reps as possible in 16:00 of:
8 toes to bar
10 clean and jerks @ 53lbs/35lbs @ 5right/5left
14/12 calorie row

Feb
20

2 20 19

8 – 10 rounds of:
1 d-lift, increase load every round for a 1 rep max
*performed every 2:00 – 3:00

5 rounds of:
5 d-lifts @ 60%
*performed every 2:00

1 round for time of:
50 calories @ row
40 toe to bars
30 ground to over heads @ 135lbs/95lbs
*10:00 time cap, scale as needed

Feb
19

2 19 19

Schedule Update: No classes today.

 

Feb
18

2 18 19

8 – 10 rounds of:
1 bench press, increase load every round for a 1 rep max
*performed every 2:00 – 3:00

5 rounds of:
5 bench press @ 60%
*performed every 2:00

3 rounds for time:
24 kettle bell swings @ 70lbs/53lbs
12 box jumps @ 24″/30″
12 toes to bar

 

Feb
17

2 17 19

as many rounds and reps as possible in 40:00 of:
5 pull ups
10 push ups
20 squats
400 meter team run (every 6 rounds)
*2 team member wod, alternating rounds

Feb
16

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.

Feb
15

2 15 19

8 rounds of:
2 rear rack shoulder presses, increasing load every round for a 2 rep heavy (ref 2.4.19)
*performed every 2:00

as many rounds and reps as possible in 14:00 of:
40 double unders
20 single arm push presses @ 53lbs/35lbs
10 strict pull ups

“Friday BMW buyout challenge 2.15”
Todays get down:
as many rounds and reps as possible in 1:00 of
3 front squats @ kettle bells @ 53lbs/35lbs
3 ground to overheads @ kettle bells @ 53lbs/35lbs

Post your score to instagram or story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

Feb
14

2 14 19

8 rounds of:
1 overhead squats
*performed every 2:00 for a 1rep max

5 rounds for reps/calories of:
:30 of rowing
:30 of thrusters @ 75lbs/55lbs
*2:00 rest

Feb
13

2 13 19

6 rounds of:
2 snatches, :05 – :07 pause in between each snatch
*performed every 2:30 (ref 2.7.19)

2 rounds for times of:
1000 meter row
15 burpees over bar
15 power snatches @ 135lbs/95lbs
*performed every 10:00

Feb
12

2 12 19

6 – 8 rounds of:
3 romanian d-lifts, increasing load for a 3 rep heavy
*perform every 2:00 – 3:00

every 1:00 on the 1:00 for 15:00:
30 double unders
3 romanian d-lifts @ 65% – 70% of todays 3rep heavy

every 2:00 for 10:00:
30 kettle bell swings @ 70lbs/53lbs

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