CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
5

6 5 17

3 rounds of:
200 meter row
10 medicine ball cleans
5 broad jumps

8 rounds of:
4 cleans @ 80% – 90%, every 1:30 – 2:00

1 round for time of:
30 back squats* @ 165lbs/115lbs or @ 55% – 60% 1rep max 
60 box jump overs @ 24″/30″
*bar comes from the ground


Freshman
3 rounds of:
200 meter row
10 medicine ball cleans
5 broad jumps

6 rounds, 1 every 1:30 – 2:00 of:
1 high hang muscle clean
1 hang pull
1 hang muscle clean
1 clean pull
1 muscle clean
6 push ups
*@ same load each round or increasing load @ coaches discretion

6 rounds, every 1:30 – 2:00 of:
1 muscle clean

1 front squat
1 medicine ball clean
6 seated dumbbell presses
*@ same load each round or increasing load @ coaches discretion

4 rounds for max reps of:
5 box steps/jumps
250 meter row

max rep air squats/squats with medicine ball/or medicine ball cleans @ coaches discretion
*2:00 time cap per round, 2:00 rest between rounds

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Jun
4

6 4 17

1 round for time of:
500 meter row
400 meter run
50 air squats
10 burpees
40 sit ups
10 burpees
30 walking lunges
10 burpees
20 kettlebell swings @ 53lbs/70lbs @ santa cruz
10 burpees
3 down & backs @ bear crawls
10 burpees
20 kettlebell swings @ 53lbs/70lbs @ santa cruz
10 burpees
30 walking lunges
10 burpees
40 sit ups
10 burpees
50 air squats
400 meter run
500 meter row

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Jun
3

6 3 17

REST DAY

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Jun
2

6 2 17

3 rounds of:
300 meter row
5 medicine ball cleans
5 push jerks
5 front squats

5 rounds of:
3 hang cleans, every 2:00 for a 3 rep heavy
*scale @ 3 power cleans to 3 front squats @ linear progression

3 rounds of:
3 front squats, every 2:00 for a 3 rep heavy
*scale @ linear progression

5 rounds of:
3 split jerks, every 2:00 for a 3 rep heavy
*scale @ 1 shoulder press, 1 push press, 1 push jerk @ linear progression

5:00 row for meters

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Jun
1

6 1 17

3 rounds of:
200 meter run
16 sit ups
16 back extensions

4 rounds of:
8 – 10 bulgarian  lunges* each leg @ 35lbs/53lbs
25 – 30 kettlebell swings @ 35lbs/53lbs
8 – 10 monster walks each leg @ 35lbs/53lbs
* scale @ linear progression with load, or walking lunges

3 rounds for time of:
250 row
12 snatches* @ 65lbs or 55% 1 rep max or which ever is less
21 hand release push ups*
*scale @ snatch “pose” progression, muscle or power snatch with overhead 
*scale @ mobility “pose” push ups

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May
31

5 31 17

5 rounds of:
3 shoulder presses @ 65% or find a new 3rep heavy
6 box jump overs @ 24″/30″
12 sumo deadlift high pulls @ 2 x 35lbs/2 x 53lbs kettlebells, one in each hand

1 round for time of:
40 thrusters @ 75lbs/55lbs
40 bar facing burpees
30 thrusters @ 75lbs/55lbs
30 bar facing burpees

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May
30

5 30 17

3 – 2 – 1 reps of:
the moves @ pvc – olybar

5 rounds of:
3 deadlifts @ 65%
8 ring dips
16 kettle bell swings @ 53lbs/35lbs

6 rounds of:
50 yard sled push
25 sit ups
20 yard bear crawl 

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May
29

5 29 17

Schedule Update:
Monday may 29th is a 10:00 am class only.
Prepare to be on time at 9:45 am to warm up and start the wod at 10:00 am.
Those that arrive at 10:00 am will prepare to warm up and start the wod at 10:15 am

‘murph”
1 round for time of:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

scale option 1:
1 round for time of:

1200 meter run
50 pull ups
100 push ups
200 squats
1200 meter run
* in teams of 2 with 1 team mate working at a time, partition reps as needed

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May
28

5 28 17

Schedule Update:
Monday may 29th is a 10:00 am class only.
Prepare to be on time at 9:45 am to warm up and start the wod at 10:00 am.
Those that arrive at 10:00 am will prepare to warm up and start the wod at 10:15 am

2 rounds of:
200 meter run

5 broad jumps
10 sit ups
15 lunges

every 1:00 on the 1:00 for 10:00:
50 meter down and back @ odd
6 toe to bars @ even

3 rounds for time of:
10 power cleans @ 50lbs/30lbs
10 push jerks @ 50lbs/30lbs
10 bench presses @ 50lbs/30lbs
50 double unders

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May
27

5 27 17

REST DAY

Schedule Update:
Monday may 29th is a 10:00 am class only.
Prepare to be on time at 9:45 am to warm up and start the wod at 10:00 am.
Those that arrive at 10:00 am will prepare to warm up and start the wod at 10:15 am

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