CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
10

4 10 19

3 rounds for as many reps as possible of:
2:00 of
rowing @ calories
2:00 of burpee box jump overs
2:00 of
air squats
400
meter run
*10:00 time cap per round – time your run if you like, be mindful at most that you can make adjustments to improve your previous times.

Apr
9

4 9 19

15 d-lifts
:20 res
max rep handstand push ups @ 1:00
2:00 rest
10 d-lifts
:20 rest
max rep handstand push ups @ 1:00
2:00 rest
5 d-lifts
:20 rest
max rep handstand push ups @ 1:00

4 rounds of:
as many rounds an reps as possible in 2:00
10 power cleans @ 115lbs/75lbs
10 push press @ 115lbs/75lbs
*2:00 rest between rounds


Apr
8

4 8 19

6 rounds for times of:
10 pull ups @ strict
15 toes to bar
20 push ups @ hand release
25 wall ball shots @ 20lbs/14lbs
*performed every 5:00

Apr
7

4 7 19

Box closed today.

Apr
6

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
5

4 5 19

5 rounds of:
3 d-lifts
:20 rest
3 – 5 rope climbs
*3:00 rest

as many rounds and reps as possible in 8:00 of:
15 kettle bell swings @ 70lbs/53lbs
30 double unders

Apr
4

4 4 19

5 rounds of bench press:
5 @ 70% – 75%
3 @ 80%
1 @ 85%
2 @ 87%
1 @ 90%
*performed every 2:00

2 rounds bench press of:
1 @ 95%
1 @ 101%

*performed every 3:00

many rounds and reps as possible in 10:00 of:
3 muscle ups
6
handstand push up @ kipping
12 box jump @ 30″/24″



Apr
3

4 3 19

Schedule Update
Box is closed Sunday 4 – 7 – 19

5 rounds for times of:
20/15 calorie row
15 toes to bar
10 front squats @ 135lbs/95lbs
400 meter run
*8:00 time cap per round – modify to have at least 1:30 – 2:00 rest between rounds – if rx load is heavier than, modify load to 50%-55% of your 1rep front squat if needed – to stay challanging and in an unbroken rep, full incinerating state – if rx is lighter than, modify load to 50%-55% of your 1rep front squat if your goal is to stay in the strenghth building zone


Apr
2

4 2 19

5 rounds of back squats:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

2 rounds of:
10 back squats @ 70 % – 75%
*performed every 3:00


as many reps as possible in 5:00 of:
jump overs @ 20″/24″

ever 1:00 on the 1:00 for 12:00 of:
m1. 10 supine ring rows
m2. 12 reverse snow angels
m3. :45 – 1:00 hollow holds

Apr
1

4 1 19

400 mete run
300 meter run
200 meter run|
100 meter run
work rest 1:1

4 rounds of:
8 shoulder press @ dumbbells
8 bench press @ dumbbells
*perform one movement every 1:00

5 rounds for time of:
40 double unders
10 push presses @ 135lbs/195lbs
10 toes to bar


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