CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
2

9 2 18

river walk run

as many rounds and reps as possible in 15:00 of:
3 power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*in teams of 3 each member cycling through 1 round at a time, goal being to move as fast as possible

rest 5:00

as many rounds and reps as possible in 15:00 of:
10 push presses @ 135lbs/95lbs
20 kettle bell swings @ 53lbs/35lbs
*in teams of 3 each member cycling through 1 round at a time, goal being to move as fast as possible

Sep
1

9 1 18

REST DAY

Aug
31

8 31 18

2 rounds of:
15 wall slides
:30 rest
12 back to wall donkey kicks
:30 rest
20 back to wall handstand marches
:30 rest

5 rounds of:
3 front squats + 1 jerk @ 70%
*performed every 3:00, scaled version to be posted on white board

as many rounds and reps as possible in 14:00 of:
10 bar muscle ups
20 burpees
30 wall ball shots @ 20lbs/14lbs

* scaled version to be posted on white board

3 rounds of:
20 hollow rocks
:45 plank right
:45 plank right
20 torso ceiling reach crunches

 

F. gymnastics
strength

Aug
30

8 30 18

2 rounds of:
5 snatch presses from catch position, increasing load every round
*performed every 2:00, scale press @ standing position

2 rounds of:
3 snatch presses from catch position, increasing load every round
*performed every 2:00, scale press @ standing position

3 rounds of:
2 x snatch balance + overhead squat, increasing load every round to what is safe/comfortable to return to rear rack position
*performed every 2:00, scale @ 2 x pressing snatch balance + overhead squat

every 1:00 on the 1:00 for 10:00 perform:
m1. – m5. 2 snatches @ 65%/70%
m6. – m10. 1 snatch @ 70%/75%
*scale @ muscle snatch to overhead squat and or to power snatch to overhead squat

1 round for max reps in :30 of d-lifts @ 225lbs/155lbs
:15 rest
1 round for max reps in 1:00 of double unders

1:30 rest – @ the 3:00 mark perform:
3 rounds for time of:
max reps in :30 of d-lifts @ 225lbs/155lbs
max reps in 1:00 of double unders

3 rounds of:
50 yard sled push 25yd x 25yd
25 calf raises
50 yard sled push 25yd x 25yd
25 reverse flyes
*sled load @ 1/2 body weight on sled
*option to combine these 3 rounds with the skill tranfer rounds of the snatch

 

 

 

Aug
29

8 29 18

2 rounds of:
:30 overhand grip hang from pull up bar
:15 rest
10 hand release push up
:15 rest
10 bottom up kettle bell presses 5r/5l, scale @ bottoms down
:15 rest
16 cossack squats 8r/8l, scale @ lateral lunges
:15 rest
8 superman/bananas
rest as needed

1 round for time of:
1200 meter run
100 foot walking lunge @ 70lbs/53lbs kettle bell
800 meter run
100 foot walking lunge @ 70lbs/53lbs kettle bell
400 meter run

 

Aug
28

8 28 18

3 rounds of back squats:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
*performed every 2:00 – 3:00

4 rounds of:
4 back squats @ 70% – 80%
8 burpee box jump overs @ 24″/30″ (hands on)
16 thrusters @ 55lb/35lbs kettle bells
20 pull ups
4 back squats @ 70% – 80%
*performed every 10:00
*goal is to go unbroken on the pull ups and the thrusters, adjust load, box height and scale accordingly

Aug
27

8 27 18

Box is closed in observance of today.
Also, if you did not take advantage of our rest 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.

Aug
26

8 26 18

every 2:00 for 12:00 cycle through:
2:00 – 4 rope climbs 
2:00 – free standing handstand @ assisted
2:00 –  15 hollow rocks

5 rounds of:
2 cleans + 2 front squats + 2 jerks increasing load from 65% (reference 8-22-18)
*perform every 2:30 – 3:00

every 1:00 on the 1:00 for 15:00 perform:
m1. 5 burpees over the bar + 5 d-lifts (reference you 5 rep heavy) 
m2. 30 double unders
m3. 10 ball slams @ 30lbs/20lbs

Aug
25

8 25 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.

Aug
24

8 24 18

“Karen”
1 round for time of:
150 wall ball shots @ 20lbs/14lbs

5 rounds of:
3 bench presses @ 75%
*performed every 2:00

1 round for max reps of:
burpee box jump overs @ 24″/20″

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