CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
23

4 23 17

Varsity/Junior Varsity
1 round of:
5 snatch grip straight leg deadlift
5 snatch pull
5 muscle snatch
5 overhead squat
5 snatch push press
5 drop snatch
5 hang power snatch
5 snatch

*load @ 45lbs/35lbs

2 rounds of:
3 snatch grip straight leg deadlift
3 snatch pull
3 muscle snatch
3 overhead squat
3 snatch push press
3 drop snatch
3 snatch
*load @ 95lbs/65lbs

6 rounds of:
1 muscle snatch
increasing load every round
*1:30 rest

8 rounds every 1:30 of:
1 hang snatch + 1 snatch
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%

3 rounds of:
40/30 calorie row
30 kettlebell swings @ 7olbs/53lbs
20 chest to bar pull ups
10 handstand push ups

3 rounds of:
12 sumo romanian deadlifts
16 glute ham raises



Junior Varsity
4 rounds of:
4 /6 shoulder press
:30 /:45 hollow rocks
*1:30 rest between movements

5 rounds for time of:
200/250 meter row
10 push presses @ 115lbs/105lbs



Freshman
4 rounds of:
L-seat dumbbell shoulder presses
:30/:45 hollow rocks
20 kettlebell swings
*:45 rest between movements

5 rounds for time of:
200/250 meter row
10 push presses @ dumbbells

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Apr
22

4 22 17

REST DAY

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Apr
21

4 21 17

Varsity
8 rounds of:
1 front squat 
1 split jerk
*max load 85%

4 rounds for time of:
15 chest to bar pull ups
12 thrusters @ 115lbs/75lbs
9 handstand push ups @ 4″/2″ deficit

5 rounds for time of:
20 walking lunges @ 55lbs/35lbs
50 yard plate carry

2 rounds of:
1:00 max rep pull ups
*2:00 rest between rounds


Freshman
as many rounds and reps as possible in 21:00 of:
45 burpees
as many rounds and reps as possible of:
4 pull ups
10 air squats
14 sit ups
:45 plank hold

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Apr
20

4 20 17

Varsity
6 – 8 rounds of:
2 hang snatches 
*increasing load for a 2 rep max

6- 8 rounds of:
1 snatch
*increasing load from 65% of your 2 rep max hang snatch for a 1 rep max

5 rounds of:
5 back squats @ 77% – 80%
*2:00 rest between rounds

3 rounds of:
20 monster walks
20 reverse hypers

as many rounds and reps as possible in 10:00 of:
5 burpees
5 toe to bars
5 dips
200 meter run


Junior Varsity
8 rounds of:
1 power clean
*increasing load for a 1 rep max
*2:00 rest between rounds

1 round for time of:
30 calorie row
30 burpees
30 wall ball shots
30 kettlebell swings @ 53lbs/35lbs
30 dumbbell push presses @ 55lbs/35lbs
30 pull ups


Freshman
3 rounds of:
6 – 8 romanian deadlifts
4 turkish get ups 2r/2l
20/30 double unders
*1:00 rest between movements

1 round for time of:
20 calorie row
20 wall ball shots
20 v-ups
20 wall ball shots
20 calorie row

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Apr
19

4 19 17

Note:
make up wod today

Tech/Mech:
to be posted on white board

Skill:
to be posted on white board

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body

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Apr
18

4 18 17

4 rounds of:
16 walking lunges
16 calf raises 
cross body curls
50 yard sled push
*increasing load every round

as many rounds and reps as possible in 5:00 of:
20 double unders 
10 air squats

1:00 rest

as many rounds and reps as possible in 5:00 of:
5 man makers
10 box jumps

1:00 rest

as many rounds and reps as possible in 5:00 of:
5 toes to bar
10 push ups

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Apr
17

4 17 17

every 1:00 on the 1:00 for 3:00 perform:
20 nose to wall handstand walks in place

every 1:00 on the 1:00 for 3:00 perform:
20 back to wall handstand walks in place

every 2:00 for 4:00 perform:
2 wall walk to walk away and back

3 rounds of:
15 skull crushers
3 drop to split jerks
15 hammer curls
3 drop to split jerks
15 laying overhead extensions
*rest as needed between rounds

5 rounds of:
3 jerks @ 75% – 80%
*2:00 – 3:00 rest between rounds

3 rounds for times of:
500 meter row
15 burpees over erg
20 wall ball shots @ 30lbs/20lbs
30 kettle bell swings @ 70lbs/53lbs
*3:00 rest between rounds

3 rounds of:
16 alternating box steps 8r/8l
16 bulgarian lunges 8r/8l
16 single leg romanian deadlift 8r/8l


Junior Varsity
3 – 2 – 1 – 1 – 1 – 1 reps of:
weighted pull ups
*2:00 – 3:00 rest between rounds

3 rounds of:
400 meter run
20 pull ups
10 handstand push ups


Freshman
3 rounds of:
6 pull ups
8 goblet squats
1:00 side planks :30/:30
*:30 – 1:00 rest between movements

3 rounds for time of:
400 meter run
10 pull ups
10 handstand push ups

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Apr
16

4 16 17

Varsity/Junior Varsity
6 rounds every 2:00 of:

1 front squat
*increasing load for a 1rep heavy

perform 2 clean lift offs  (:02 pause @ top of knee) + 1 power clean @ the beginning of each round and twice @ the end of the last round of front squats

2 power cleans @ 1 x :10 x 1 (drop load between reps, with :10 between each power clean)
*increasing load for a 2rep max

5 rounds every 2:00 of:
back squats
r1. 6 @ 65%
r2. 4 @ 75%
r3. 2 @ 80%
r4. 2 @ 85%
r5. 1 @ 90%

1 round of:
max rep back squats @ 82.5%

3:00 rest

1 round of:
same rep of back squats @ 72.5%

1 round for time of:
12 – 9 – 6/9 – 7 – 5 reps of:
power clean @ 70%
muscle up

additional conditioning:
12 rounds every 2:00 of:
300/250 calorie row
*goal is 1:00 per round

 



Freshman
4 rounds of:
20 box steps @ russian 10r/10l
12 ring rows
15 push ups
*:30 – :45 rest between movements

as many alternating rounds and reps as possible in 12:00 of:
12 wall ball shots
12 burpees
*two partner

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Apr
15

4 15 17

REST DAYIMG_2310

Apr
14

4 14 17

Varsity/Junior Varsity
1 round of:
5 snatch grip straight leg deadlift
5 snatch pull
5 muscle snatch
5 overhead squat
5 snatch push press
5 drop snatch
5 snatch
*load @ 45lbs/35lbs

2 rounds of:
3 snatch grip straight leg deadlift
3 snatch pull
3 muscle snatch
3 overhead squat
3 snatch push press
3 drop snatch
3 snatch
*load @ 95lbs/65lbs

6 rounds of:
1 muscle snatch
increasing load every round
*1:30 rest

8 rounds every 1:30 of:
1 hang snatch
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%


Freshman
3 rounds of:
8 deadlifts
16 single arm shoulder press 8r/8l
8 toe to bars
:30/:45 rest between movements

as many rounds and reps as possible in 8:00 of:
1oo meter sprint
15 kettlebell swings

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