CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
16

5 16 16

Relative intensity should be prioritized during this next “high volume” cycle with steady progress for optimal rep ranges and totals as a functional percentage of 1 rep max lifts and max reps of gymnastic and body weight movements during metcons. This guide will help you determine what load to use if percentages are not specified. Lower rounds indicate scaling, which details will be posted on white board.

60 + reps 30-35%
30-50 reps 40-50%
20-30 reps 55-65%
10-20 reps 70-75%
5-10 reps 80-85%
1-5 reps 90% +

w1:
3 – 5 rounds for times of:
10 single arm dumbbell squat snatches @ 70lbs/50lbs
20 toe to bars
90′ handstand walk
* 2:00 rest between rounds or rest while partner goes
*snatches should be smooth yet challenging, scale of handstand walk to be discussed @ time of wod

snatch for time:
15 @ 40-50%
12 @ 55-65%
9 @ 70-75%
6 @ 75-80%
3 @ 85-90%+

w2:
2 – 3 rounds of:
1 squat clean + 2 front squats @ 85% 0f 90% – 10lbs
3 – 4 rounds of:
2 squat cleans + 1 front squat @ 85% 0f 90% – 10lbs
2 – 3 rounds of:
3 cleans @ 85% 0f 90% – 10lbs

5 – 7 rounds of:
49 double unders
7 handstand push ups, sale up @ parellettes
*10:00 target, 14:00 time cap

3 – 4 rounds of:
12 bench presses @ dumbbells
*w2 should be done as a 2nd workout at least 4-6 hours after w1
20160513_181602

May
15

5 15 16

The Downside of Smoothies:h

5 – 3 – 2 – 1 – 1 – 1  reps or less of:
overhead squat

3 – 2 – 1 – 1 – 1 reps or less of:
front squats

2 – 1 – 1 – 1 – 1 reps or less of:
back squats
*details to be posted on white board

2 – 4 rounds of:
every 1:00 on the 1:00 team wod:
partner 1. 5 pull ups, 10 push ups, 15 squats
partner 2. row @ calorie
1:00 rest
alternate and repeat
*score is total calories and reps

20160513_180232

May
14

5 14 16

May
12

5 13 16

Junk Food Wrecks Your Body

1 round for time of:
“JONAH LOMU” (inspired by)
800 meter Run

44 wall ball shots
44 kettle bell swings @ 53lbs/35lbs
11 ground-to-over-head @ 135/95 lbs

11 thrusters @ 135/95 lbs
11 handstand push-ups
11 hang squat cleans @ 135/95 lbs
11 chest-to-bar pull-ups
11 shoulder-to-overhead @ 135/95 lbs
11 back squats @ 135/95 lbs
11 power cleans @ 135/95 lbs
44 wall balls @ 20/14 lbs
44 kettlebell swings @ 53lbs/35lbs
800 meter run
20160503_184700

May
11

5 12 16

Working out while 9 months pregnant: CrossFit competitor shuts down shamers

4 rounds of:
12 shoulder shrugs
8 romanian deadlifts
12 single arm dumbbell rows
8 bulgarian lunges 8r/8l
* increasing load or reps

1 round for time of
“Dirty Thirty” 
400 meter run
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
400 meter run
20160503_191022

May
10

5 11 16

Can exercise cure depression and anxiety?

active recovery: open gym 

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160419_175436-2

May
9

5 10 16

New Haven police implement CrossFit into training for officers, recruits at academy:cf

3 rounds of:
1 muscle snatch 
8 dumbbell presses 
*@ increasing load 2:00 per round

3 rounds of:
1 hang power snatch 8 dumbbell presses
*@ increasing load 2:00 per round 

3 rounds of:
1 power snatch @ increasing load
6 ring dips
*2:00 per round

“Randy”
1 round for time of:
75 power snatches @ 75lbs/55lbs

20160419_190942_HDR

May
9

5 9 16

Sugar: In Sickness And In Health, Until Death Do Us Part

3 – 5 rounds of:
5 pull ups

10 push ups 
15 squats
3 – 5:00 time cap

4 rounds of:
8 bench press
8 bent over rows
16 v – ups

“Helen”
3 rounds  for time of:
400 meter run
21 kettle bell swings
12 pull ups

cash out:
to be determined

20160419_191424

May
7

5 8 16

The NSCA Sues CrossFit To Silence The Truth:cf

every minute on the minute:
3 – 5 burpees 
as many reps as possible the remainder of the minute of:
clusters @ 115lbs/75lbs until you’ve completed 75 reps
*scale as needed

3 rounds for times of:
15 box jumps @ 20″
30 russian kettle bell swings @ 53lbs/35lbs
30 double unders
15 box jumps @ 20″
*2:00 rest between rounds

20160419_180343

May
7

5 7 16

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