CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
21

12 21 18

Schedule Update: 9:00 a.m. class only December 25th, and January 1st, 2019

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

4 rounds for max reps of:
rowing @ 2:00
rest @ :30
double unders @ 1:30
rest @ :30
push ups @ 1:00
rest @ :30
toes to bar @ :30
rest @ 1:30

Dec
20

12 20 18

5 rounds of:
3 shoulder presses, increasing load every round for a 3 rep heavy
*performed every 2:00

every 1:00 on the 1:00 for 15:00:
m1. 12 chest to bar pull ups
m2. 9 handstand push ups @ strict
m3. 6 muscle ups or 6 burpee box jump overs @ 30″/24″
*scale by increasing or decreasing reps 

Dec
19

12 19 18

7 rounds of front squats:
r1. 4 @ 65%
r2. 3 @ 75%
r3. 2 @ 80%
r4. 3 @ 85%
r5. 2 @ 90%
r6. 1 @ 95%
r7. 2 @ 95%+
*performed every 2:00

1 round for time:
400 meter run
40 kettle bell sswings @ 53lbs/35lbs
40 single arm thrusters @ 20 right/20 left @ 53lbs/35lbs
40 kettle bell swings @ 53lbs/35lbs
400 meter run

 

Dec
18

12 18 18

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

8 rounds of:
1 hang snatch+ 1 snatch + 2 overhead walking lunges

4 rounds of:
max calorie row @ 1:00
max rep power snatches @ :30
*2:00 – 3:00 rest

Dec
17

12 17 18

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

as many rounds and reps as possible in 12:00 of:
12 thrusters @ 95lbs/65lbs
12 toes to bar
12 box jumps @ 24″/20″

 

Dec
16

12 16 18

Today we will be hosting Lifts for Gifts,

Warm up, registration and checkin begins at 7:00 a.m.
The event will begin promply at 8:00 a.m.

Dec
15

12 15 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.

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
14

12 14 18

4 rounds of:
1 sotts press + 1 over head squat + 1 squat jerk

8 – 10 rounds of:
1 power clean & jerk
*performed every 1:30 – 2:00

“Grace”
30 clean & jerks for time @ 135lbs/95lbs
*scale as needed, details discussed @ time of wod

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
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

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