CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
13

8 13 17

3 rounds of:
20 walking lunges
1:00 rest
12 single arm dumbbell rows
1:00 rest

1 round for time of:
400 meter run
50 wall ball shots
40 box jumps @ 30″/24″
30 shoulder to overheads @ dumbbell’s @ 60lbs/40lbs
20 toes to bar
400 meter run

*scale @ 1 or 2 rounds for time or times, with rest between rounds of:
200 meter run
25 wall ball shots
20 box jumps @ 30″/24″
15 shoulder to overheads @ dumbbell’s @ 60lbs/40lbs
5 toes to bar
200 meter run

Aug
12

8 12 17

REST DAY

Aug
11

8 11 17

as many rounds and reps as possible in 6:00 of:
5 power cleans @ 135lbs/95lbs
5 burpees over the bar

rest 4:00, clock hits 10:00 perform:

as many rounds and reps as possible in 6:00 of:
10 wall ball shots
10 hand release push ups

rest 4:00, when the clock hits 20:00 perform:

as many calories as possible in 6:00 of:
row

Aug
10

8 10 17

6 rounds of:
1 hang snatch
1 snatch
*increase load every round starting @ 60%
*performed every 3:00
#formoverload

“Annie”
50 – 40 – 30 – 20 – 10 reps for time of:
double unders
sit ups

Aug
9

8 9 17

4 rounds of:
8 bench presses
1:30 rest
max rep strict chin ups
1:30 rest

3 – 5 rounds for time of:
400 meter run
30 kettle bell swings @ 53lbs/35lbs
20 push ups

Aug
8

8 8 17

5 rounds of:
“Bear Complex”
7 rounds for max load of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
*increase load every round for 5 rounds
*rest anywhere anytime except on the ground for the round to count
*bar can only be rested “on the ground” between rounds, there rest as needed
*front/back squats and push presses/jerks can be combined into thrusters
*squat cleans/hang cleans can be performed but not combined into a thruster, “full extension on all cleans”
*deadlift to hang power cleans to front squat to push press or jerk or hang squat clean to push press or jerk

Aug
7

8 7 17

Box Closed Today

Aug
6

8 6 17

1 round for time of:
800 meter run
50 box jumps @ 30″/24″

50 kettlebell swings @ 70lbs/53lbs
50 knees to elbow
50 wall ball shots @ 30lbs/20lbs
50 burpees
800 meter run

*scale as needed; options:
2 rounds for time or times of:
400 meter run
25 box jumps/steps @ 20″/24″

25 kettlebell swings @ 35lbs/53lbs
25 knees to elbow/v-ups
25 wall ball shots @ 14lbs/20lbs
25 burpees
400 meter run
*1:00 rest between rounds

5 rounds for times of:
160 yard run @ 50yd x 50yd x 15yd x 15yd shuttle
10 box jumps/steps @ 20″/24″

10 kettlebell swings @ 26lbs/35lbs
10 knees to elbow/v-ups
10 wall ball shots @ 10lbs/14lbs
10 burpees/sprawl
160 yard run @ 50yd x 50yd x 15yd x 15yd shuttle
*2:00 rest between rounds

Aug
5

8 5 17

REST DAY

Aug
4

8 4 17

Only the rich can afford a healthy lifestyle

6 rounds for time of:
600 meter run
10 L-seat pull ups
15 weighted back extensions
*scale as needed

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