CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
11

2 11 19

8 rounds of:
1 hang clean + 1 clean and jerk, increase load every round for a heavy complex
*performed every 2:00

5 rounds for time of:
12 pistols @ alternating
9 push presses @ 53lbs/35lbs
6 hand stand push ups

Feb
10

2 10 19

1 round of:
10 halos @ 5 right/5 left
20 windmills @ 10 right/10 left
turkish arm bar @ :30 – 1:00

3 rounds of:
3 kettle bell swings @ single arm right/left
3 kettle bell cleans @ single arm right/left
3 kettle bell front squats @ single arm right/left
3 kettle bell push press @ single arm right/left
3 kettle bell push jerk @ single arm right/left

every 2:00 for 30:00:
2m. 400/300 meter row
2m. 30 ring dips
2m. 4oo meter run
2m. 30 toes to bar
2m. 10 renegade rows = push up – row left – push up – row right @ 5olbs/30lbs

Feb
9

REST/RECOVERY DAY

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
8

2 8 19

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00

*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken.

as many rounds and reps as possible in 12:00 of:
12 alternating kettle bell snatches @ 53lbs/35lbs
9 squat to box jump overs @ 30″/24″
6 bar muscle ups @ bar

“Friday BMW buyout challenge 2.1”
Todays get down:
3 – 2 – 1 – 2 – 1 – 1 reps for time of:
burpee
box jumps @ 24″/20″

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
7

2 7 19

5 rounds of:
3 snatches – :05 pause in between each snatch
*performed every 2:00 ref (1.27.19)

1 round for time of:
21 – 15 – 9 reps of:
thrusters @ dumbbells @ 50lbs/30lbs dumbbells
pull ups @ chest to bar

tabata plank:
palms
superman
left palm
hollow hold
right palm
hip bridge
left forearm
right forearms
*goal synchronized transition 

 

Feb
6

2 6 19

5 rounds of:
2 d-lifts
5 chin ups @ load
5 bent over rows
4 single arm dumbbell rows
*performed every 3:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

1 round for time of:
800 meter run
3 rounds of:
10 hang power cleans @ 135lbs/95lbs

10 shoulder to overheads @ 135lbs/95lbs
10 burpee box jump overs @ 30″/24″
800 meter run

 

Feb
5

2 5 19

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

4 rounds for times of:
20/15 calorie row
15 thrusters @ 95lbs/65lbs
30 double unders 
15 toes to bar
20/15 calorie row
*performed every 8:00

Feb
4

2 4 19

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken.

2 rounds for time of:
20/15 calorie row
15 bench presses @ 225lbs/155lbs
400 meter run
*performed every 6:00 – go hard

Feb
3

2 3 19

every 2:00 for 18:00 perform:
:45 max rep ring muscle ups
*scale @ 3 – 4 low ring muscle ups + 3 roll to candle stick
60′ handstand walk
*scale @ partner assisted wall runs
:45 – 1:00 l-seat

every 1:00 on the 1:00 for 16:00 for max reps:
m1. row @ calories
m2. handstand push ups @ strict
m3. muscle ups @ bar
m4. :30 burpees

Feb
2

REST/RECOVERY DAY

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.

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