CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
19

5 20 16

May
18

5 19 16

Advanced Push-Up Variations That Will Make Your Workouts Harder

w1.
8 rounds of:
1 clean & jerk for a 1rep max
*2:00 rest between rounds

5 rounds of:
3 clean & jerks @ 75%
*2:00 rest between rounds

w2.
3 – 5 rounds for times of:
20 – 40 wall ball shots
10 – 20 pull ups
*2:00 rest between rounds

3 – 5 rounds for time of:
25 – 45 calorie row
:30 – 1:00 handstand hold

20160513_182956

May
18

5 18 5

10 Big Air Moments from CrossFit Regionals:cf

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

20160513_182944

May
17

5 17 16

Adaptive Athletes Succeeding at CrossFit:cf

w1.
1000 meter run
500 meter run
500 meter run
200 meter run
400 meter run
400 meter run
*1:30 rest between each
200 meter run
200 meter run
*:30 rest between each
*scale by eliminating one each of the double runs or cut the meters in half

5 – 8 rounds of:
4 power snatches @ 65% – 75%
*scaled down version to be posted on the white board, scale up by adding the 4 ps in front of each run

3 – 5 rounds of:
3 panda pulls

w2.
21 – 15 – 9 reps of:
ghd sit ups
power clean @ 55% – 60%
ghd sit ups
*15:00 time cap

10 rounds of:
4 muscle ups @ strict
7 hand stand push ups @ strict
14 pistols
*20:00 time cap
*scaled version to be posted on white board
IMG_1107

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

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