CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
3

8 3 17

8 rounds of:
back squat
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%

as many rounds and reps as possible in 7:00 of:
50 double unders
10 overhead squats @ 135lbs/95lbs – 115lbs/75lbs 0r 55%/65% based on 7/20/17

Aug
2

8 2 17

5 rounds of:
1 hang power clean 

5 rounds of:
1 hang power snatch 

5 rounds of:
1 push jerk 
*increasing load each round, 1:30 – 2:00 rest between rounds

1 round for time of:
500 meter row
50 kettle bell swings @ 53lbs/70lbs
100 air squats
500 meter row

Sugar Free:cfj

Aug
1

8 1 17

5:00 to perform:
400 meter run
row as many meters as possible

5:00 rest

as many rounds and reps as possible in 5:00 of:
5 pull ups
15 air squats

5:00 rest

5:00 to perform:
400 meter run
row as many meters as possible

5:00 rest

as many rounds and reps as possible in 5:00 of:
10 dumbbell push presses @ 50lbs/30lbs
10 toe to bars

Jul
31

7 31 17

4 rounds of:
8 – 10 bulgarian lunges
8 – 10 monster walks
8 – 10 walking lunges
*increasing load every round for a 5 rep heavy
*2:00 – 3:00 rest between rounds

8 rounds of:
bench press
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
3 straight bar dips
*1:30 – 3:00 rest between rounds

Jul
30

7 30 17

Insulin Resistance

as many rounds and reps as possible in 15:00 of:
3 power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″

5:00 rest

as many rounds and reps as possible in 15:00 of:
10 pull ups
20 kettlebell swings @ 53lbs/35lbs
*3 person team wod

Jul
29

7 29 17

REST DAY

Jul
28

7 28 17

4 rounds of:
5 deadlifts
:20 rest
10 single arm dumbbell bench presses 5r/5l

5 rounds for time of:
200 meter farmers carry @ dumbbells
20 deficit push ups, @ dumbbells
10 push jerks @ dumbbells
*load 60lb/40lbs

Jul
27

7 27 17

3 rounds of:
1:00 of inverted progressions, as in handstand walks, handstand push up @ deficit etc.
1:00 rest

4 rounds of:
6 turkish get ups 3r/3l
1:30 rest
7 – 10 knee tucks to leg extensions
1:30 rest

every 1:00 on the 1:00 for 10:00 of:
8 alternating single arm dumbbell snatches
max rep double unders

Jul
26

7 26 17

How much should you drink to stay hydrated during exercise:

as many rounds and rep as possible in 12:00 of:
1 muscle up
5 medicine ball cleans
2 muscle ups
10 medicine ball cleans
3 muscle ups
15 medicine ball cleans
4 muscle ups
20 medicine ball cleans
*adding one muscle up and 5 med ball cleans each round
*load a 20lbs/14lbs

Jul
25

7 25 17

8 rounds of:
1 snatch balance
*increasing load every round for a 1 rep heavy

5 rounds of:
3:00 of “running”
*2:00 of recovery jogging/walking

IMG_3155

Previous Page 111 112 113 114 115 116 117 118 119 120 Next Page