CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
24

7 24 17

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

4 rounds of:
60-yard sled push shuttle (5 yards, 10 yards, 15 yards)
15 ball slams @ 2olbs/30lbs

Jul
23

7 23 17

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as many rounds and reps as possible in 3:00 against a running clock of:
20 pull ups
30 push ups
40 sit ups
50 squats
3:00 of work followed by 3:00 of rest for five rounds, begin your next rep count where you left off on your previous 3:00 of work

Jul
22

7 22 17

REST DAY

Jul
21

7 21 17

8 – 10 rounds of:
1 push press
increasing load every round for a 1 rep max

1 round for time of:
10 push presses
15 box jumps
1000 meter row
10 push presses
15 box jumps
40 toes to bar
10 push presses 
15 box jumps
* load @ 95lbs/65lbs, height @ 24″/20″

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Jul
20

7 20 17

5 rounds of:
1 overhead squat
*every 1:30 – 2:00

5 rounds of:
1 front squat
*every 1:30 – 2:00

5 rounds of:
1 back squat
*every 1:30 – 2:00
*goal is to increase load every round for each lift

4 rounds for time of:
4oo meter run
50 walking lunges

Jul
19

7 19 17

4 super set rounds of:
8 dumbbell bent over rows
8 dumbbell bench presses
200 yard run

1 round for time of:
5 muscle ups
50 double unders
4 muscle ups
40 double unders
3 muscle ups
30 double unders
2 muscle ups
20 double unders
1 muscle up
10 double unders
*scale muscle ups @ chest to bar pull ups and dips
*scale double unders @ 2 for 1’s

 

Jul
18

7 18 17

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as many rounds and reps as possible in 5:00 of:
burpees

1:00 rest

as many rounds and reps as possible in 5:00 of:
7 dead lifts @ 155lbs/125lbs
7 box jumps  @ 24″/20″

1:00 rest

as many rounds and reps as possible in 5:00 of:
turkish get ups @ 40lbs/25lbs

1:00 rest

as many rounds and reps as possible in 5:00 of:
7 snatches @ 75lbs/55lbs
7 push ups

1:00 rest

as many calories as possible in 5:00 of:
rowing

Jul
17

7 17 17

3 rounds of:
2 turkish get ups
2 hand stand push up

6 rounds of:
8 back squats
5 pull ups
*increasing load every round for a 8 rep heavy

3 rounds for max load of:
5 power cleans
5 front squats
5 shoulder to over heads
5 back squats
5 shoulder to over heads
*2:00 rest between each round

Jul
16

7 16 17

8 rounds of:
shoulder press
2 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%

3 rounds of:
500 meter row
30 thrusters @ 95lbs/65lbs
20 burpees
*4 person team wod, 1 rest station per teammate, teammates can only advance to the next work station after work is completed by preceding teammate.

*ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Jul
15

7 15 7

REST DAY

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