CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
17

“Dissecting Kelly”

as many rounds and reps as possible in 30:00 of:
400 meter run
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 team member wod, alternating movements, 1 member working at a time.

Mar
16

Rest\Recovery Day

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

Mar
15

19.4

for total time:
3 rounds of:
10 snatches @ 95lbs/65lbs –
powermuscle – split – squat
12 bar-facing burpees


*3:00 rest before continuing with:

3 rounds of:
10
bar muscle-ups
12 bar-facing burpees
*on a continuous clock with a 12:00 time cap for open competitors – scaling options and modifications to be discussed at time of work out –
movement standards for this wod


Mar
14

3 14 19

5 rounds of:
3 bench presses, increasing load every round for a 3 rep heavy 
8 pull overs @ dumbbell/kettle bell
12 toe touches @ dumbbell/kettle bell
*performed every – 3:00,warm up to 65% – 70%

every 1:00 on the 1:00 for 4:00:
2 bench @ 80%
*dynamic

4 rounds for time of:
50 double unders
20 push presses @ 53lbs/35lbs
20 reverse lunges @ 53lbs/35lbs


Mar
13

3 13 19

5 rounds of:
3 back squats, increasing load every round for a 3 rep heavy 
8 hanging leg curls @ 30lbs/20lbs 
12 monster walks to romanian d-lift @ dumbbell/kettle bell
*performed every – 3:00, warm up to 65% – 70%

every 1:00 on the 1:00 for 4:00:
2 back squats @ 80%
*dynamic movement

1 round for time of:
40 wall ball shots @ 20lbs/14lbs
20 burpee box jump overs @ 24″/30″
30 wall ball shots
15 burpee box jump overs
20 wall ball shots
10 burpee box jump overs
*12:00 time cap


Mar
12

3 12 18

5 rounds of:
m1. ring muscle up
m2. l – seat hold
m3. handstand hold
*scale for practice / progression


2 rounds for max reps of:
1:30 row @ calories
:30 rest
1:30 push ups
:30 rest
1:30 run
:30 rest
1:30 dips
:30 rest

every 1:00 on the 1:00 for 6:00 perform:
m1. 8 – 10 supine ring rows
m2. :30 – :45 ring plank

Mar
11

3 11 19

2 – 3 rounds of:
16 calf raises
12 monster walks
8 goodmornings
*performed every 2:30 – 3:00

4 rounds of:
6
d-lifts @ 67.5% – 72.5% (3.4.19 @ 65% – 70%)
:20 rest
10
box jumps @ 24″/30″
*performed every 3:00

as many rounds and reps as possible in 10:00 of:
10 d-lifts @ 225lbs/155lbs
10 burpees over the barbell
10
chest to bar pull ups


Mar
10

3 10 19

as many rounds and reps as possible in 12:00 of:
12/9 calorie row
18 kettle bell swings @ 53lbs/35lbs
45lb/25lb @ plate overhead plate hold

8:00 rest

as many rounds and reps as possible in 12:00 of:
12/9 calorie row
12 push presses @ single arm @ kettle bell swings @ 53lbs/35lbs
50lb/35lb @ front rack hold

*teams of three alternating rounds, partner A does the working portion of row and push press, while partner C holds load, once partner A push press portion is complete he or she advances to the hold, while partner B starts the work portion and partner B rest.

Mar
9

Rest\Recovery Day

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

Mar
8

3 8 19

50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

1 round for time of:
200′ dumbbell overhead lunge @ 50lbs/35lbs
50 box step ups @ 20″/24″ @ 50lbs/35lbs
50 handstand push ups @ strict
200′ handstand walk
M

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