CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
14

10 14 10

10 rounds of:
10 hang clean thrusters @ 35lbs/20lbs dumbbells or kettle bells
20 box step overs @ 35lbs/20lbs dumbbells or kettle bells
400 meter run
*partner wod, partner 1 performs hang clusters, then partner 2 performs box step overs, then partner 1 performs run, then partner 2 performs clusters, then partner 1 performs box step overs in pipline fashion until each have completed 5 rounds each

Oct
13

10 13 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.

Oct
12

10 12 18

3 rounds of:
20 calf raises 
20 walking lunges 
20 monster walks 
*goal is to super set the complex, last round should be a challenge, after warm up go heavy

as many rounds and reps as possible in 5:00 of:
20 double unders
10 air squats

1:00 rest

as many rounds and reps as possible in 5:00 of:
5 man makers @ dumbbells 
10 box jumps @ 24″/20″
*man makers @ renegade row left, right to burpee to power snatch to push press to push jerk

1:00 rest

as many rounds and reps as possible in 5:00 of:
5 toes to bar
10 push ups

Oct
11

10 11 18

6 rounds of pull ups @ weighted:
r1. 3 reps
r2. 2 reps
r3. 1 rep
r4. 1 rep
r5. 1 rep 
r6. 1 rep
*increasing load every round for a 1 rep heavy

3 rounds for time of:
40 calories @ row
30 kettle bell swings @ 53lbs/35lbs
20 pull ups

Oct
10

10 10 18

Last day of the Whole30 completed today. Any and all feed back on what your experience was and is currently is welcomed.
The before and after work out performed on 9-18 10 will be on board Monday 10-15-18.

8 rounds of:
1 hang snatch + 1 snatch
*increasing load round for a heavy set
*performed every 3:00

as many rounds and reps as possible in 12:00 of:
12 thrusters @ 135lbs/115lbs – 95lbs/65lbs
12 burpees over the bar

Oct
9

10 9 18

1 round for time of:
800 meter run
20 ground to over heads @ 135lbs/95lbs
30 ring dips
800 meter run
30 ring dips
20 ground to over heads
800 meter run @ 135lbs/95lbs
*ground to over heads:
*power snatch 
*power clean & push jerk

12 – 10 – 8 – 6 reps of:
hammer curls
overhead tricep extensions
cross body curls
skull crushers

Oct
8

10 8 18

10 rounds of:
1 power clean + 2 push jerks @ dumbbells/kettle bells @ increasing load every round for heavy set.
2 bench presses, increase load every round for a 2 rep heavy
*decrease to 70% – 80% to complete the rounds if needed

6 rounds of straight leg d-lifts:
r1. 8 reps
r2. 6 reps
r3. 4 reps
r4. 2 reps
r5. 1 rep
r6. 1 rep
*increase load every round for a 1 rep heavy|
*performed every 2:30-3:00

1 round of:
3 rope climbs @ L-seat
3 rope climbs @ legless
3 rope climbs
*8:00 time cap

Oct
7

10 7 18

3 rounds for time of:
500 meter row
100′ walking lunge @ dumbbells/kettle bells
400 meter run
*partner wod, partner 1 rows 500, while partner 2 performs walking lunges in front rack, farmers carry, or overhead position, and holds them there until the row is complete. Partners switch task and run the 400 meters together, which is 1 round.

12 – 10 – 8 – 6 reps of:
arnold presses
single arm rows
pike sit ups
straddle sit ups

 

 

 

Oct
6

10 6 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.

Oct
5

10 5 18

3 rounds of d-lifts:
5 @ 72.5% – 77.5%
3 @ 82.5% – 87.5%
1 @ 92.5% – 95%
*performed every 2:00 – 3:00

3 rounds for times of:
6 d-lifts @ 70% – 72.5%
400 meter run
20 lateral lunges @ 25lbs/15lbs dumbbells (50lbs/30lbs total)
10 pull ups – kipping pull up – butterfly pull up
400 meter run
6 d-lifts @ 70% – 72.5%
*performed every 8:00 – 10:00

Previous Page 23 24 25 26 27 28 29 30 31 32 Next Page