CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
10

7 10 17

5 rounds of:
5 bulgarian lunges
*increasing load every round for a 5 rep heavy
*2:00 – 3:00 rest between rounds

8 rounds of:
2 bench presses
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%
*1:00 – 1:30 rest between rounds

as many rounds and reps as possible in 7:00 of:
7 box jumps @ 24″/20″
7 burpees
7 kettle bell swings @ 53lbs/35lbs

 

Jul
9

7 9 17

Jul
8

7 8 17

REST DAY

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Jul
7

7 7 17

8 rounds of:
2 back squats
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%

3 rounds for time of:
50 double unders
25 medicine ball cleans
15 knee to elbows
5  handstand push ups

IMG_3211

Jul
6

7 6 17

3 rounds of:
2 high hang snatches @ 50% – 55% – 60% every 2:00 for 6:00

1:00 rest

3 rounds of:
1 high hang snatch @ 65% – 70% – 75% every 2:00 for 6:00 

1:00 rest

3 rounds of:
1 snatch @ 80% – 85% – 90% every 2:00 for 6:00

The not so sweet link between big sugar and the peak body for dietitians

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Jul
5

7 5 17

as many rounds and reps as possible in 7:00 of:
ball slams @ 30lbs/20lbs
every 1:00 on the 1:00 starting 0:00 5 deadlifts @ 65% 1rep max

every 1:00 on the 1:00 for 6:00 perform as prescribed:
m1. 8 hang squat cleans + 3 push jerks
m2. 7 hang squat cleans + 4 push jerks
m3. 6 hang squat cleans + 5 push jerks
m4. 5 hang squat cleans + 6 push jerks
m5. 4 hang squat cleans + 7 push jerks
m6. 3 hang squat cleans + 8 push jerks
*load @ 50% 1rep max squat clean

IMG_3042

 

Jul
4

7 4 17

Schedule Update: 9:00 am and 10:00 am class only today.

Just incase, there will be a grill on hand at the box today if anyone wants to utilize it. Also a cooler of beverages.

 

1 round for time of:
400 meter run
50 squats
400 meter run
50 push ups
400 meter run
50 lunges
400 meter run
50 sit ups

or

2 rounds for time of:
200 meter run
25 squats
200 meter run
25 push ups
200 meter run
25 lunges
200 meter run
25 sit ups

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Jul
3

7 3 17

“The Story of Bottled Water”

5 rounds of:
1:00 rowing @ calories
1:00 wall ball shots @ 20lbs/14lbs
1:00 push presses @ 75lbs/55lbs
1:00 rest

4 rounds for times of:
100 yard farmers carry @ max load
100 yard sprint
*partner relay
2:00 – rest

IMG_3165

Jul
2

7 2 17

30 rounds for time of:
5 burpees
6 toe to bars
7 kettle bell swings @ 70lbs/53lbs
*alternating rounds with partner

IMG_3190

Jul
1

7 1 17

REST DAY

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