CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
1

2 1 19

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

as many rounds and reps as possible in 12:00 of:
4 hang power cleans
8 front squats
12 alternating lunges @ farmers carry
*load @ 55lbs/35lbs kettle bells


“Friday BMW buyout challenge 3.21”
for time:
100 double unders
Post your score to instagram or your story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

Jan
31

1 31 19

Note: Open Gym
Wear your sweats and hoodies, its drafty in the box,

5 rounds of:
3 push presses
*performed every 2:00, increase load every round for a 3rep heavy

“Row Helen Row”
3 rounds for time of:
500 meter run
21 kettle bell swings @ 70lbs/53lbs
12 pull ups

Jan
30

1 30 19

Schedule Update:

Open Gym from 6:00 a.m. to 9:00 a.m. this morning.
Do your own workout or do whats on the white board.

Open Gym from 5:30 p.m. to 7:30 p.m. this evening.
Stay safe and please keep warm.
Do your own workout or do whats on the white board.

Don’t forget to register

5 rounds of:
2 d-lifts
4 single arm dumbbell rows
*performed every 2:00

5 rounds of:
5 chin ups @ load
*performed every 2:00

5 bent over rows
*performed every 200
choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken, pick up where you left off the following week.

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
* load, reference 12.12.18

Jan
29

1 29 19

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

as many rounds and reps as possible in 5:00 of:
15 box jumps @ 20″/24″
15 push presses @ 95lbs/65lbs

2:00 rest

as many rounds and reps as possible in 5:00 of:
5 burpee + muscle snatches @ 50lbs/30lbs dumbbells
15 air squats

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 pull ups
15 push ups

 

Jan
28

1 28 19

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken, pick up where you left off the following week.

15 – 12 – 9 reps for time of:
thrusters @ 135lbs/95lbs
burpees over the bar

3 rounds of:
8 bulgarian lunges @ 12.12.18 load
8 hanging leg curls
*:30 rest between rounds

Jan
27

1 27 19

5 rounds of:
3 snatches – :05 pause in between each snatch
*performed every 2:00

5 rounds for time of:
5 overhead squats @ load challenging/unbroken
10 kettle bell swings @ 70lbs/53lbs @ shoulder height
*2 partner wod – alternating rounds – rest plus increase output

Jan
26

REST/RECOVERY DAY

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Jan
25

1 25 19

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

1 round for time of:
800 meter run
75 squats
800 meter run
75 walking lunges

“Friday BMW buyout challenge 2.125”
Todays get down:
as many rounds and reps as possible in 1:00 of
5 pull ups
5 toes to bar

Post your score to instagram or story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

Jan
24

1 24 19

5 rounds of:
5 push presses, increasing loadf for a “heavy” set
*performed every 2:00

as many rounds as possible in 10:00 of:
15 push presses @ 95lbs/65lbs
15 d-lifts @ 96lbs/65lbs
30 double unders

Jan
23

1 23 19

5 rounds of:
2 d-lifts
5 chin ups @ load
5 bent over rows 
4 single arm dumbbell rows
*performed every 3:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

every 2:00 for 12:00 perform:
4 – 8 ring muscle ups
50′ – 75′ handstand walk
1:00 l-seat

1 – 2 rounds for time of:
30/25 calorie row
20 burpee box jump overs @ 30″/24″

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