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

Feb
22

2 22 19

8 – 10 rounds of:
1 back squat, increase load every round for a 1 rep max
*performed every 2:00 – 3:00

5 rounds of:
5 back squat @ 60%
*performed every 2:00

as many rounds and reps as possible in 15:00:
19 wall ball shots @ 20lbs/14lbs
19 calorie row

“Friday BMW buyout challenge 2.19”
Todays get down:
as many reps as possible in 1:00 of:
15/12 calorie row
max rep chest to bar pull ups

Post your score to instagram or story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

 

Feb
21

2 21 19

8 rounds of:
1 clean & jerk, increase load every round for a 1rep heavy, start at 65% -70%
*performed every 2:00

as many rounds and reps as possible in 16:00 of:
8 toes to bar
10 clean and jerks @ 53lbs/35lbs @ 5right/5left
14/12 calorie row

Feb
20

2 20 19

8 – 10 rounds of:
1 d-lift, increase load every round for a 1 rep max
*performed every 2:00 – 3:00

5 rounds of:
5 d-lifts @ 60%
*performed every 2:00

1 round for time of:
50 calories @ row
40 toe to bars
30 ground to over heads @ 135lbs/95lbs
*10:00 time cap, scale as needed

Feb
19

2 19 19

Schedule Update: No classes today.

 

Feb
18

2 18 19

8 – 10 rounds of:
1 bench press, increase load every round for a 1 rep max
*performed every 2:00 – 3:00

5 rounds of:
5 bench press @ 60%
*performed every 2:00

3 rounds for time:
24 kettle bell swings @ 70lbs/53lbs
12 box jumps @ 24″/30″
12 toes to bar

 

Feb
17

2 17 19

as many rounds and reps as possible in 40:00 of:
5 pull ups
10 push ups
20 squats
400 meter team run (every 6 rounds)
*2 team member wod, alternating rounds

Feb
16

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.

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