CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
20

Rest\Recovery Day

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

Apr
19

4 19 19


Box is closed today.

Post on instagram what time you’ll be arriving at the box to join in with the posted wod:

2 rounds of:

8 lunge to a-pose
16 heel to glutes
8 air squats
8 walking lunges
16 high knees

4 rounds for time of:
400 meter run
50 air squats

Apr
18

4 18 19

8 rounds of:
1 split jerk and (alternating rounds of) or push jerk
h– increasing load every round for a 1 rep heavy.
*performed every 2:00

as many rounds and reps as possible in 8:00 of:
30 double unders
10 burpees over barbell
3 ground to overheads @ 135lbs/95lbs





Apr
17

4 17 19

8 rounds of front squat:
4 @ 65%
4 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 87.5%
1 @ 90%
1 @ 92.5%

3 rounds for max calories of:
row @ 2:00
*performed every 5:00

Apr
16

4 16 19

4 rounds of time of:
400 meter run
6 strict pull ups
12 shoulders to overheads @ 53lbs/35lbs
400 meter run
6 hang squat cleans @ 53lbs/35lbs
12 toes to bar

Apr
15

4 15 19

“Diane”
21 – 15 – 9 reps of:
d-lifts @ 225lbs/155lbs
handstand push ups

4 rounds of:
6 broad jumps
30 step bear crawls
:45 l-seat


Apr
14

4 14 19

10 rounds for time of:
400 meter run
10
over head squats @ 115lbs/75lbs
10 burpee box jump overs @ 24″/20″
*2 partner, alternating movements – partner A runs – partner B squats – partner A does burpee box jump overs (1 round) – partner B runs….etc


Apr
13

Rest\Recovery Day

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

Apr
12

4 12 19

4 superset rounds of:
8 bulgarian lunges 8l/8r – goal, 8 rep heavy
8 bent over rows – goal 8rep heavy
*load will be based @ increasing load every round (strength, speed), linear progression (fitness, maintenance, speed) and always mechanics

1 round for time of:
1000 meter
row
100
air squats
75
kettle bell swings @ 70lbs/53lbs
50 front rack
walking lunges @ 70lbs/53lbs – alternate arms as needed
75 kettle bell swings @ 70lbs/53lbs
100 air squats
1000 meter row

Apr
11

4 11 19

5 rounds of:
5 z-presses @ dumbbells – increase load every round – determined by technique and mechanics – goal, 5 rep max
1:15 rest
5
pull ups @ load – increase load every round – goal, 5 rep max
1:15 rest

as many rounds and reps as possible in 10:00 of:
40
double unders
10
alternating snatches @ 53lbs/35lbs kettle bells
10
chest to bar pull ups



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