CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
13

12 13 18

5 rounds for times of:
40 calorie row
20 wall ball shots
10 muscle ups @ bar
*performed every 6:00, scale load and or reps as needed 

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load @ lite to moderate @ linear progression

Dec
12

12 12 18

5 rounds of:
2 back squats @ 65%
*2:00 – 3:00 rest

2 rounds for time of:
800 meter run
30 chest to bar pull ups
15 hang squat cleans @ 135lbs/95lbs

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

Dec
11

12 11 18

5 rounds of:
2 bench presses @ 75% @ :01 pause @ chest
*performed every 2:00

4 rounds of:
12 rows
8 sumo @ squat stance @ conventional grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

as many reps as possible in 5:00 of:
burpee box jump overs @ 24″/30″

Dec
10

12 10 18

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 16, 2018 at 8:00 a.m. now is a good time to do so.

3 – 5 rounds for time of:
400 meter run
40 double unders
10 box jumps @ 24″/30″

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

Dec
9

12 9 18

3 rounds of:
50 wall ball shots @ 20lbs/14lbs
*2 partner wod, 1 partner working at a time alternating rounds performing 50 shots each, partition as needed to keep active, work rest schedule decided by you and your partner should and can be altered during the workout according to execution of movement and rest needed during rounds.

4 rounds for max reps of:
1:00 of sumo d-lift high pulls @ 45lbs/35lbs
*rest while partner works
1:00 of  jumping pull ups
*rest while partner works

 

Dec
8

12 8 18

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.

Dec
7

12 7 18

3 rounds of:
20/15 calorie row
15 burpee box jump overs @ 24″/20″
200 meter run
20 single arm snatches @ 10 right/10 left @ 53lbs/35lbs
20 over head walking lunges @ single arm @ 10 right/10 left
*performed every 1:30

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals

Dec
6

12 6 18

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

1 round for time of:
5k @ run or row

Dec
5

12 5 18

7 rounds of front squats:
r1. 3 @ 65%
r2. 2 @ 75%
r3. 1 @ 80%
r4. 3 @ 85%
r5. 2 @ 90%
r6. 1 @ 95%
r7. 3 @ 85%+
*performed every 2:00

1 round for time of:
30 thrusters
30 reverse lunges @ alternating
20 thrusters
20 reverse lunges @ alternating
10 thrusters
10 reverse lunges @ alternating
*performed @ 53lbs/35lbs kettle bells

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

Dec
4

12 4 18

3 rounds for max reps of:
row @ calories
:45 rest
handstand push ups @ strict
:45 rest
double unders
:45 rest
chin ups
:45 rest
*:45 of work on each movement

as many rounds and reps as possible in 10:00 of
10 push presses @ 135lbs/95lbs
burpees over the bar
toes to bar
*scale as needed

4 rounds of:
12 rows
8 sumo @ squat stance @ conventional grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

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