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

10 16 17

3 rounds of:
5 dead lifts
:20 rest
max rep ring dips @ :02 descent, :01 pause @ bottom, :01 pause @ the top
2:00 – 3:00 rest between rounds

1 round for time of:
600 meter row
800 meter run
1000 meter row

4 rounds of:
15 overhead tricep extensions
15 hammer curls

Oct
15

10 15 17

15 – 12 – 9 reps of:
power cleans @ 185lbs/135lbs
handstand push ups @ strict

every 2:00 on the 2:00 for 12:00 perform:
8 – 10 seated shoulder presses
8 – 10 toes to bar @ strict

accessory work:
3 rounds of:
25 calf raises
20 weighted box step ups 10r/10l

Oct
14

10 14 17

REST DAY

Oct
13

10 13 17

8 rounds of:
2 snatch lift offs @ :01 – :02 pause @ mid knee
1 snatch
1:30 rest between rounds
let your skill be your guide to increasing of load every round, 

4 rounds for times of:
400 meter run
20 kettle bell swings @ 53lbs/35lbs
20 wall ball shots @ 20lbs/14lbs
4:00 rest between rounds

accessory work:
4 superset rounds of:
8 close grip bench presses
16 bulgarian lunges 8r/8l

Oct
12

10 12 17

6 rounds of back squats:
r1. 3 @ 80%
r2. 2 @ 85%
r3. 1 @ 90%
r4. 3 @ 85%
r5. 2 @ 90%
r6. 1 @ 95%

as many rounds and reps as possible in 10:00 of:
5 man makers @ 50lbs/30lbs dumbbells
10 pull ups
15 box jumps @ 24″/20″

accessory work:
25 – 20 – 15 – 10 reps of:

shoulder shrugs
prone grip barbell curl

Oct
11

10 11 17

8 – 10 rounds of:
1 push press
increasing load every round for a 1 rep max
2:00 rest between rounds

3 rounds for times of:
500 meter row
20 push presses @ 115lbs/95lbs – 95lbs/75lbs or @ 55%/65%
15 toes to bar
6:00 time cap per round on an 18:00 running clock

Oct
10

10 10 17

3 rounds of:
5 front squats
increasing load every round for a 3 rep max
3:00 rest between rounds

1 round for time of:
30 pull ups
20 box jumps 
10 snatches @ 135lbs/95lbs – 115lbs/65lbs
20 box jumps
30 pull ups

4 superset rounds of:
12 rows
12 dumbbell flys
*accessory work may be done as active rest in the 3 rounds of front squats

Oct
9

10 9 17

5 rounds of:
3 hang cleans
2:00 – 3:00 rest between rounds

as many rounds and reps as possible in 12:00 of:
15 kettle bell swings @ 70lbs/53lbs
15 wall ball shots @ 20lbs/24lbs
10 single arm kettle bell presses 5r/5l

accessory work:
4 rounds of:
15 wide grip pull ups
15 tricep kick backs

Oct
8

10 8 17

as many rounds and reps as possible in 30:00 of:
400 meter run
30 box jumps @ 20″/24″
30 wall ball shots 20lbs/14lbs
two partner wod of alternating task, relay style, teammate 1 runs 400m, teammate 2 performs 30 box jumps, teammate 1 performs 30 wall ball shots (1 round), teammate 2 runs 400m……

accessory work:
superset rounds of:
25 yard sled push
16 monster walks
25 yard sled push
12 monster walks
25 yard sled push
8 monster walks
increasing load every round, 1:30 – 2:00 rest between rounds

 

Oct
7

10 7 17

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