CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
1

12 1 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.

Nov
30

11 30 18

6 rounds of:
back squats
r1. 5 @ 65%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 1 @ 90%
r6. 6 – 8 @ 75% – 85%
*performed every 2:00

1 round for time of:
800 meter run
80 single arm snatches @ alternating @ 53lbs/35lbs
80 feet walking lunge @ 53lbs/35lbs
800 meter run
*scale @
1 round for time of:
400 meter run
40 single arm snatches @ alternating @ 53lbs/35lbs
40 feet walking lunge @ 53lbs/35lbs
400 meter run
*other scaling options and modifications detailed @ 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

Nov
29

11 29 18

10 rounds of:
1 hang clean + 1 clean, increasing load every round for a heavy complex
*performed every 2:00, reference (11 – 12 – 18), using front squat percentage

5 rounds of:
5 hang squat cleans @ percentage of aboves hang clean
15/12 calorie row
*performed every 3:00 @ 1:30 – 1:30

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

Nov
28

11 28 18

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

3 rounds of:
body weight bench presses @ max reps @ unbroken, men @ 100%/ladies @ 75%
pull ups @ max reps @ unbroken @ strict
*3:00 rest

2 – 3 rounds for times of:
500 meter row
50 double unders
20 push presses @ 115lbs/75lbs 0r @ 40%  1 rep max push press
*scale

Nov
27

11 27 18

4 rounds of:
12 rows
8 sumo @ squat stance @ conventional grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds for time of:
15 d-lifts @ 40% – 50% 1 rep max
15 toes to bar

3 rounds of:
15 hollow rocks
1:00 rest
15 v-tucks @ :02 hold @ extension and :02 hold @ flexion
1:00 rest
:45 plank right
:15 transition
:45 plank left
1:00 rest

Nov
26

11 26 18

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

“Jeremy”
as many rounds and reps as possible in 4:00 of:
5 hang squat snatch @ 135lbs/95lbs
10 burpees over the barbell
*scale @ 95lbs/65lbs

2:00 rest

“Ben”
as many rounds and reps as possible in 4:00 of:
10 power cleans @ 135lbs/95lbs
20 pull ups
*scale @ 95lbs/65lbs

2:00 rest

“Beau”
as many rounds and reps as possible in 4:00 of:
15 box jump overs @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*scale as needed

 

Nov
25

11 25 18

Schedule Update:
9:30am class only today, pot luck with mimosas, fruit snacks etc. not a turkey dinner replay day.

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
*scale and modifications detailed @ time of wod

as many rounds and reps as possible in 30:00 of:
50 double unders
40 kettle bell swings @ 70lbs/53lbs
30 wall ball shots @ 20″/14″
20 box jumps @ 30″/24″
10 toes to bars @ alternating
*2 partner wod, alternating movements ie: partner 1. performs double unders, partner 2. performs kettle bell swings…

Nov
24

11 24 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.

Nov
23

11 23 18

Box is closed today.

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.

Nov
22

11 22 18

Schedule Update:
9:00 a.m. class only today
Box is closed tomorrow 11 – 23 – 18.

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds for time of:
800 meter run or 1600 meter row
60 power snatches @ 95lbs/65lbs
40 over head squats @ 95lbs/65lbs
20 burpees over the bar
*2 partner wod, 1 partner working @ a time, except on the run (done together) if choosen  run and row must be completed by both before snatches begin, partition reps as desired
*scale and modifications detailed @ time of wod

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