CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
20

7 20 17

5 rounds of:
1 overhead squat
*every 1:30 – 2:00

5 rounds of:
1 front squat
*every 1:30 – 2:00

5 rounds of:
1 back squat
*every 1:30 – 2:00
*goal is to increase load every round for each lift

4 rounds for time of:
4oo meter run
50 walking lunges

Jul
19

7 19 17

4 super set rounds of:
8 dumbbell bent over rows
8 dumbbell bench presses
200 yard run

1 round for time of:
5 muscle ups
50 double unders
4 muscle ups
40 double unders
3 muscle ups
30 double unders
2 muscle ups
20 double unders
1 muscle up
10 double unders
*scale muscle ups @ chest to bar pull ups and dips
*scale double unders @ 2 for 1’s

 

Jul
18

7 18 17

Hood Health Care

as many rounds and reps as possible in 5:00 of:
burpees

1:00 rest

as many rounds and reps as possible in 5:00 of:
7 dead lifts @ 155lbs/125lbs
7 box jumps  @ 24″/20″

1:00 rest

as many rounds and reps as possible in 5:00 of:
turkish get ups @ 40lbs/25lbs

1:00 rest

as many rounds and reps as possible in 5:00 of:
7 snatches @ 75lbs/55lbs
7 push ups

1:00 rest

as many calories as possible in 5:00 of:
rowing

Jul
17

7 17 17

3 rounds of:
2 turkish get ups
2 hand stand push up

6 rounds of:
8 back squats
5 pull ups
*increasing load every round for a 8 rep heavy

3 rounds for max load of:
5 power cleans
5 front squats
5 shoulder to over heads
5 back squats
5 shoulder to over heads
*2:00 rest between each round

Jul
16

7 16 17

8 rounds of:
shoulder press
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%

3 rounds of:
500 meter row
30 thrusters @ 95lbs/65lbs
20 burpees
*4 person team wod, 1 rest station per teammate, teammates can only advance to the next work station after work is completed by preceding teammate.

*ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Jul
15

7 15 7

REST DAY

Jul
14

7 14 17

as many rounds and reps as possible in 8:00 of:
350/250 row
10 front rack alternating reverse lunges @ 135lbs/95lbs – 115lbs/75lbs

4:00 rest

as many rounds and reps as possible in 8:00 of:
5 chin ups @ supinated grip
10 box jump overs @ 30″/24″ – 24″/20″

4:00 rest

as many rounds and reps as possible in 8:00 of:
150 – yard shuttle sprint @ 25 yards,  25 yards,  50 yards,  50 yards
12 push ups

Jul
13

7 13 17

8 rounds of:
2 dead lifts
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%

4 rounds for time of:
40 double unders
20 wall ball shots @ 20lbs/14lbs
10 toes to bar

Jul
12

7 12 17

8 rounds for total time of:
400 meter run
*1:30 – 2:00 rest between rounds

IMG_3017

Jul
11

7 11 17

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

as many rounds and reps as possible in 12:00 of:
9 deadlifts @ 60lbs/40lbs dumbbells
6 burpees
3 power cleans @ 60lbs/40lbs dumbbells

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