CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
May
12

5 12 18

REST DAY

May
11

5 11 18

3 rounds of:
2 muscle snatches @ 50% – 55% – 60%
*performed every 2:00

3 rounds of:
1 high hang snatch + 1 hang snatch @ 60% – 65% – 70%
*performed every 2:00

3 rounds of:
1 hang snatch + 1 snatch @ 70% – 75% 
*performed every 2:00

3 rounds of:
1 snatch @ 75% – 80% – 85%
*performed every 2:00

3 rounds of:
12 d- lifts @ 65%
1:00 rest
max rep wall ball shots @ 20lbs/14lbs
1:30 rest (ref 4 17 18, 4 29 18) goal is to beat your reps

12 – 10 – 8 – 6 reps of:
shoulder shrugs
prone grip barbell curl

May
10

5 10 18

8 rounds of:
2 back squats, increase load every round for a 2 rep heavy
2 split snathces @ 1r/1l x 1r/1l alternating sequence per round
*performed every 2:30 – 3:00

3 rounds of:
20 single arm dumbbell snatches @ alternating @ 50lbs/35lbs
10 walking lunges @ 70lbs/53lbs
10 burpee box jump overs @ 24″/20″

superset:
20 – 15 – 12 reps of:
straight leg d-lifts
back squats
lunges @ dumbbells
calf raises

May
9

5 9 18

3 rounds of:
2 rope climbs
4 dragon flag sit ups
3 box jumps @ load @ dumbbells
1:00 plank

8 rounds of:
1 hang power clean + 1 power clean, increasing load every round
*performed every 2:00

as many rounds and reps as possible in 20:00 of:
200 meter run
5 pull ups
10 push ups
15 squats
*partner wod, one partner works while the other rest

May
8

5 8 18

8 rounds of:
2 bench presses, increase load every round for a 2 rep heavy
alternating rounds of: 40 yard sled push @ 20y x 20y, 20 yard sled push 10y x 10y
*performed every 3:00

3 rounds of:
50 yard sprint
super set:
r1. 20 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
r2. 15 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
r3. 12 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
*rest as needed between rounds

May
7

5 7 18

4 rounds of:
8 d – lifts, increasing load every round for a 8 rep heavy
3 double kettle bell overhead squats, increase load every round to a safe set, supported by good mechanics
*performed every 2:30 – 3:00

6 rounds of:
clean & jerks + clean & split jerks @ dumbbells @ 1 – 1 – 2,
*performed every 2:00, increase load every round for a heavy set, supported by proper technique

every 1:00 on the 1:00 for 12:00 perform:
m1. 5 hang snatches @ 135lbs/95lbs + 30 double unders
m2. 5 shoulder to overheads @ 135lbs/95lbs + 10 ball slams @ 30lbs/20lbs
m3. 10 burpees over the bar

20 – 15 – 12 reps of:
bulgarian lunges 
weighted box steps 
monster walks
lateral lunges

May
6

5 6 18

800 meter row @ lite pace

2 rounds of:
10 single leg hip bridges @ 10r/10l
20 russian twist
20 kettle bell swings
10 goblet squats

4 rounds for times of:
20/15 calorie row
10 pull ups
20 alternating dumbbell snatches @ 50lbs/35lbs
40 squats
100 meter run @ 50m x 50m
*rest 4:00

May
6

5 5 18

REST DAY

May
4

5 4 18

2 rounds of:
1 high hang snatch @ 55% – 60%

2 rounds of:
1 hang snatch @ 65% – 70%

2 rounds of:
1 snatch @ 2″ below the knee @ 75% – 80%

2 rounds of:
2 snatch lift offs + 1 snatch @ 80% – 85%

2 rounds of:
1 snatch @ 85% – 90%
*all rounds performed every 2:00

5 rounds of:
20/ 15 calorie row
8 toe to bars
*1:00 rest between rounds

4 super set rounds of:
12 – 10 – 8 – 6  reps of:
bench presses @ dumbbells
flyes @ dumbbells
pull overs @ dumbbells
close grip bench press
*rest as needed

May
3

5 3 18

every 1:00 on the 1:00 for 9:00 perform:
m1. 2 – 6 bar muscle ups
m2. 2 rope climbs @ legless
m3. 6 – 8 dragon flag sit ups

8 rounds of:
1 power clean, increasing load every round to 8o% -85% 1 rep max clean
*performed every 1:30 – 2:00

every 1:00 on the 1:00 for 10:00 perform:
1 power clean @ 85%

20 – 15 – 12  reps of:
hammer curls @ dumbbells
overhead tricep extensions @ dumbbells
crossbody curls @ dumbbells
shull crushers
*rest as needed

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