CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
4

3 4 19

4 rounds of:
8
d- lifts @ 65% – 70%
:20 rest
20
kettle bell swings @ 70lbs/53lbs
*goal is to maintain the standard and go unbroken

1 round for time of:
1000 meter row
h
3 x:

10 thrusters @ 115lbs/75lbs
20 pull ups – kipping pull up – butterfly pull up
400 meter run
*15:00 time cap

Mar
3

3 3 19

as many rounds and reps as possible in 30:00 of:
20/15 calorie row
15 ring dips
30 kettle bell swings @ 70lbs/53lbs
60 double unders
15 double unders
30 kettle bell swings @ 70lbs/53lbs
20/15 calorie row
*teams of two alternating movements


Mar
2

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.

Mar
1

3 1 19

5 rounds of:
5 back squats, increasing load every round for a 5 rep heavy 
8 hanging leg curls @ 30lbs/20lbs
12 monster walks to romanian d-lift @ dumbbell/kettle bell
*performed every 2:30 – 3:00

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders

  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

*20:00 time cap

Feb
28

2 28 19

3 rounds of:
m1. 20 wall facing handstand marches
m2. 4 wall walks
m3. 8 ring pull ups @ false grip
m4. 12 ring dips
*each movement performed every 1:00

5 rounds for times of:
400 meter run
max rep man makers @ dumbbells 25lbs/15lbs
*3:00 time cap – 3:00 rest


Feb
27

2 27 19

4 rounds of:
1
hang power snatch + 1 snatch balance, increase load every round
*performed every 1:00

4 rounds of:
1
hang snatch + 1 snatch, increasing load every round
*performed every 1:30

5 rounds of:
1 snatch, increase load every round for a 1 rep heavy
*performed every 2:00

every 1:00 on the 1:00 for 20:00 perform:
3 snatches @ 65%
:30 sprint row
*perform the most efficient variation of the snatch per your capabilities

Feb
26

2 26 19

8 – 10 rounds of:
1 push press, increasing load every round for a 1 rep heavy
*performed every 2:00

1 round for time of:
40/30 calorie row
400 meter run
10 front squats @ 155lbs/105lbs
20 burpee box jump overs @ 30″/24″
10 front squats @ 155lbs/105lbs


Feb
25

2 25 19

3 rounds of:
5 pull ups/muscle ups
10 push ups/handstand push ups
15 squats/pistols

5 rounds of:
5 bench presses, increasing load every round for a 5 rep heavy
8 pull overs @ dumbbell/kettle bell
12 toe touches @ dumbbell/kettle bell
*performed every 2:30 – 3:00

3 rounds for time of:
400 meter run
30 wall ball shots
20 box jumps @ 20″/24″ @ step down
10 renegade row = push up – row left – push up – row right @ 50lbs/30lbs

Feb
24

2 24 19

1 round for time of:
100 kettle bell swings @ 70lbs/35lbs
400 meter run
100 thrusters @ 45lbs/35lbs @ barbell
400 meter run
100 pull ups
400 meter run
100 thrusters @ 45lbs/35lbs @ barbell
400 meter run
100 kettle bell swings @ 70lbs/35lbs
100 meter run

*2 team member wod, 1 team member working at a time, both run together

Feb
23

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.

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