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

Aug
23

8 23 18

every 1:00 on the 1:00 for 12:00 perform:
2 power snatches @ 65% x 2 – 70% x 2 – 75% x 2

25 – 20 – 15 – 10 reps of:
shoulder shrugs @ barbell/dumbbell
prone grip barbell/dumbbell curl

4 rounds for times of:
750 meter row
*2:00 rest between rounds

3 rounds of:
10 single box step ups @ load
:30 rest
:45 side plank
:30 rest
:45 side plank
:30 rest
6 knee up options @ slower the better

Aug
22

8 22 18

every 1:00 on the 1:00 for 6:00 perform:
:30 nose to wall handstand hold
8 kick to handstands on wall

every 1:00 on the 1:00 for 6:00 perform:
:30 back to wall handstand split hold
:30 face to wall handstand split hold

5 rounds of:
4 front squats + 2 jerk @ 65%
:performed every 3:00

21 – 15 – 9 reps of:
thrusters @ 95lbs/65lbs (reference 8-17-18 for suggested thruster load)
pull ups
*6:00 time cap

1:00 rest

12 – 9 – 6 reps of:
thruster @ + 115lbs/85lbs
chest to bar pull ups
*6:00 time cap:30

every 1:00 on the 1:00 for 6:00 perform:
9 – 12 hollow rocks
6 dragon fly negatives

Aug
21

8 21 18

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

3 rounds of:
6 back squats @ 65% – 75%
200 meter run
5 – 10 burpee box jumps over @ 24″/20″
5 – 10 bar muscle ups
5 – 10 burpee box jump overs @ 24″/20″
200 meter run
6 back squats @ 65% – 75%

*performed every 8:00 – 10:00

Aug
20

8 20 18

3 rounds of:
12 gulgarian lunges @ 6r/6l
12 monster walks
6 jeb squats
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch press
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch push press + overhead squat + snatch balance x 2
*increase load every round, perform every 2:00

3 rounds of:
1 snatch + 1 high hang snatch
*increase load every round, perform every 2:00

5 rounds of:
1 snatch
*increase load every round, perform every 2:00

3 sprint rounds for times of:
25/18 calorie row
15 power snatches @ 115lbs/75lbs
60 double unders
*3:00 rest

Aug
19

8 19 18

2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar alternating overhand underhand grip per round
:30 rest
12 alternating skater squats
12 alternating cossack squats
12 band pull throughs
*rest as needed

3 rounds of:
2 hang clean & jerks + 8 reverse flyes @ dumbbells
:30 – :45 rest
2 hang clean & jerks + 10 supine ring rows
:30 – :45 rest
2 hang clean & jerks + 12 skull crushers @ dumbbells
:30 – :45 rest
2 hang clean and jerks + 6-8 alternating toes to bar
:30 – :45 rest
*load prescribed as needed @ time of wod

4 rounds of:
25 double unders
20 ply0-push ups
15 kettle bell swings @ 70lbs/53lbs
40 yard sled push @ .25 body weight on sled
*rest as needed

Aug
18

8 18 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping 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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