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

5 16 17

Varsity/Junior Varsity
8 rounds of:
2 snatches

decrease load to 65% and perform

4 – 6 rounds of:
1 snatch

*increasing load every round for a 2 rep, and 1 rep heavy, 2:00 – 3:00 rest between rounds 
*technique and mechanics is a must at every repetition, once you are unable to maintain,
reach and establish pose at every position (no excessive misses) the volume training session is over

7 rounds of:
2 back squats
*performed every 2:00 @ 4x1x1x1 tempo increasing load every round for a 2rep heavy, or @ 90% – 102.5% of
last weeks double

3 super set rounds of:
20 walking lunges
20 monster walks 
*increasing load every round, or not, rest as needed

1 round for time of:
400 meter run
6 muscle ups
15 handstand push ups
6 muscle ups
400 meter run

 



Freshman
4 rounds of:
8 – 10 alternating single arm dumbbell bench press
16 – 20 walking lunges
4 turkish get ups 2r/2l

3 rounds for time of:
400 meter run
30 sit ups

IMG_2716

 

May
15

5 15 17

Varsity/Junior Varsity
5 rounds of:
5 back squats
10 single arm dumbbell rows
*super set or 1:00 rest between movements, 2:00 rest between rounds

as many rounds and reps as possible in 10:00 of:
1 deadlift
1 hang power clean
1 front squat
1 push press
5 burpees when the bar is resting on the ground 
*115lbs/75lbs


Freshman
3 rounds of:
8 – 10 back squats
8 – 10 bent over rows @ dumbbells
15 – 20 kettlebell swings
*:30 rest between movements/ 2:00 rest between rounds

as many rounds and reps as possible in 10:00 of:
5 man makers (push up, row right, row left, power clean, push press)
10 monster walks

IMG_2726

May
14

5 14 17

Varsity/Junior Varsity
1 round of:
10 mini release handstands

5 rounds of:
max time handstand hold 2:00 max

every 1:00 on the 1:00 for 6:00:
m1. 20 handstand shoulder shrug
m2. 30 incline push ups @ 30″/24″
m3. 40 hand to shoulder taps @ plank
*repeat

3 rounds of:
3 jerk balance @ 45% – 55% 1rep max

6 rounds of split jerk:
r1. 3 @ 70%
r2. 2 @ 75%
r3. 1 @ 80%
r4. 1 @ 85%
r5. 1 @ 87.5%
r6. 1 @ 90%
*2:00 rest between rounds

8 rounds for time of:
8 burpees over bar
8 toes to bar
8 thrusters @ 95lbs/65lbs

4 rounds of:
8 bench press
6 bent over row
8 strict pull ups

 



Freshman
as many rounds and rep as possible in 8:00 of:
250 meter row
10 shoulder press/push press @ dumbbells
10 air squat/front squat @ dumbbells

5:00 rest

as many rounds and rep as possible in 8:00 of:
20 alternating/dynamic lunges
15/20 mobility push ups/hand release push ups
10 ring rows/pull ups

5:00 rest

as many rounds and rep as possible in 8:00 of:
20 box steps/jumps jumps @ 20″/24″
15 knee ups/toe to bars
5/10 dips/ring dips

IMG_2752

 

 

May
13

5 13 17

REST DAY

IMG_2756

May
12

5 12 17

Varsity/Junior Varsity
6 rounds, 1 every 2:00 of:
1 front squat
*increasing load every round for a 1 rep heavy

10 rounds, 1 every 2:00 of:
1 hang clean
1 clean
*increasing load by 5% starting @ 55% 1rep max

5 rounds, 1 every 3:00 of:
back squat
r1. 6 @ 65%
r2. 4 @ 75%
r3. 2 @ 85%
r4. 1. @ 90%
r5. 1 @ 95%

1 round of:
max rep back squats @ 90%

3, 4:00 rounds of:
20/30 calorie row
7/10 muscle ups
max rep ground to over heads
r1. @ 135lbs/95lbs
r2. @ 165lbs/115lbs
r3. @ 205lbs/135lbs

*accessory work
6 rounds of:
1:00 of row
*3:00 rest between rounds




Freshman
3 rounds of:
10 – 12 ring rows
:30 of hollow rock or hollow hold
100 meter farmers carry
:45 plank
*:45 rest between movements and rounds

4 rounds of:
20 alternating single arm snatches @ 55lbs/35lbs
400 meter run
*2 team member wod, partition reps as needed, run together
IMG_2756


 

May
11

5 11 17

Varsity/Junior Varsity

1 round of:
5 snatch grip straight leg deadlift
5 snatch pull
5 muscle snatch
5 overhead squat
5 snatch push press
5 drop snatch
5 hang power snatch
5 snatch

*load @ 45lbs/35lbs

2 rounds of:
3 snatch grip straight leg deadlift
3 snatch pull
3 muscle snatch
3 overhead squat
3 snatch push press
3 drop snatch
3 snatch
*load @ 95lbs/65lbs

6 rounds of:
1 muscle snatch
increasing load every round
*1:30 rest

6 rounds every 2:00 of:
1 high hang snatch
1 hang snatch
1 snatch
2r @ 70%
2r @ 75%
2r @ 80%

3 rounds of:
1 snatch @ 85%
1 snatch @ 87.5% – 90%
1 snatch @ 92.5% – 95%

2 rounds of:
60 calorie row
50 wall ball shots @ 30lbs/20lbs
40 kettlebell swings 70lbs/53lbs
30 chest to bar pull ups
20 handstand push ups
*6:00 rest between each round

*accessorie work:
3 rounds of:

8 romanian deadlifts @ romanian
12 glute ham raises
8 box steps @ load

3 rounds of:
:45 of glute bridges @ band
:45 of lateral leg raises @ band

 



Freshman
3 rounds of:
16 – 20 monster walks @ dumbbells
10 – 15 push ups
16 – 20 alternating lunges @ dumbbells
*:45 rest between movements/rounds

4 rounds of:
:30 of kettle bell swings
:30 rest
:30 of push press @ dumbbells
:30 rest
IMG_2662

May
10

5 10 17

Box is closed today

IMG_2667

May
9

5 9 17

Varsity/Junior Varsity

10 rounds for time of:

10 overhead squats @ 115lbs/75lbs
10 burpee box jump overs @ 24″/20″
400 meter run
*partner wod alternating movements for time and reps

6 rounds, 1 every 2:00 – 3:00 of push press:
r1. 5 @ 65%
r2. 3 @ 75%
r3. 1 @ 80%
r4. 1 @82.5% – 85%
r5. 1 @ 85% – 87.5%
r6. 1 @ 87.5% – 90%+


Freshman

2 rounds of:
250 meter row
10 – 20 wall ball shots
15 – 30 kettlebell swings
*3:00 rest between rounds

2 rounds for time of:
6 – 10 handstand push ups
10 – 20 pull ups
400 meter run

IMG_2624

May
8

5 8 17

Varsity/Junior Varsity
8 rounds one every 2:00 of:
2 front squats
1 split jerk @ :02 pause @ catch
r1. @ 72.5%
r2. @ 75%
r3. @ 77.5%
r4. @ 80%
r5. @ 82.5%
r6. @ 85.%
r7. @ 87.5%

r8. @ 90%

1 round for time of:
21 back squats @ 225lbs/155lbs
21 pull ups
15 front squats@ 225lbs/155lbs
15 chest to bar pull ups
9 overhead squats@ 225lbs/155lbs
9 muscle ups

@ 10:00 mark perform 

3 rounds fro time of:
30 calorie row
20 burpees over rower
10 hand stand push ups

4 rounds of :
8 reverse grip curls
15 forearm curls

1 round of:
400 meter farmers carry
*go heavy, take your time

 


Freshman
10 rounds, alternating movements of:
10 goblet squats
10 burpee box step overs
400 meter run

IMG_2664

May
7

5 7 17

Varsity
5 – 7 rounds of:
3 snatches
*increasing load every round for a 3 rep heavy

4 – 6 rounds of:
2 snatches
*increasing load every round for a 2 rep heavy

3 – 5 rounds of:
1 snatch
*increasing load every round for a 1 rep heavy, 2:00 – 3:00 rest between rounds 
*technique and mechanics is a must at every repetition, once you are unable to maintain,
reach and establish pose at every position (no excessive misses) the volume training session is over

6 rounds of:
2 back squats
*performed every 2:00 @ 4x1x1x1 tempo increasing load every round for a 2 rep heavy

3 super set rounds of:
20 walking lunges
20 monster walks 
*increasing load every round, or not, rest as needed

3 rounds of:
strict pull ups
shoulder press @ 75lbs/55lbs
push ups
:45 of work
1:15 of rest between each movement

5k run


Junior Varsity
8 – 10 rounds of:
1 clean & jerk
*increasing load every round for a 1 rep heavy

1 round of:
30 ground to over heads @ intervals 
1:00 of work
1:00 of rest


3 rounds of:
6 – 8 straight leg deadlifts
8 – 10 single arm shoulder presses
20 sit ups
:45 of work
:45 of rest between each movement

5 rounds of:
1:00 of man makers = push up, row left, row right, power clean, push press
1:00 rest

IMG_2632

 

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