CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
2

10 2 18

3 rounds of:
m2. 3 pull ups @ load, increasing load every round for a 3 rep max
m4. handstand walk @ 50ft, partner assisted, scale @ handstand under tension
m6. L-seat @ 1:00, accumulate

5 rounds for max calories and reps of:
rowing @ :30
:30 rest
double unders @ :30
:30 rest
ball slams @ :30
:30 rest

Oct
1

10 01 18

3 rounds of back squats:
5 @ 70% – 75%
3 @ 80% – 85%
1 @ 87.5% – 92.5%
*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, (compare to 8-21-18)

Sep
30

9 30 18

5 rounds of:
1 shoulder press, increasing load every round for a 1 rep max, warmup to and start you rep scheme as:
r1. @ 80%
r2. @ 85%
r3. @ 90%
r4. @ 95%
r5. @ 97.5% +
*performed every 3:00

2 rounds of:
max rep push presses @ 80% – 85% of todays 1rep max
*performed every 3:00

“Helen”
3 rounds for time of 
400 meter run
21 kettle bell swings @ 70lbs/53
12 pull ups – kipping pull up – butterfly pull up

Sep
29

9 29 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.

Sep
28

9 28 18

Note:
Weather is starting to cool, and it is getting dark sooner. These few factors can and will deter you from being present at the pursuit of your fitness goals in more ways than one if you let them.

Dress warmer for bed, do not snooze your alarm clock.
Remember if you snooze you lose, double when in the comfort of a warm bed.
Don’t let the long hard work you have been putting in slip away.
These are the champion days of the northern climate goalminers.
Be a champ not a chump, don’t be a victim of the the cold dark slump.

Stay on course, join the A.M. or P.M. accountability club to stay encouraged and to be an encourgement to those that hit the gym at the same time of day you do.
We all need it, and can definitely use it at times, and the time is now.

Use instagram or facebook to keep track of one another.

Prepare to train in cool weather by layering, or being equipped with proper attire right away. Caps, hoodies, light weight gloves and skull caps at hand helps with the transition, especially when you know training may require a run to river and back.

on a running clock perform:

every 1:00 on the 1:00 for 10:00:
7 burpee dumbbell thrusters @ 35lbs/20lbs
*scale reps to 5, load and skill @ fitness capacity

when the clock hits 15:00 perform:

10 rounds for times of:
250 meter row
*1:00 rest between rounds
*scale @ 1:00 of meters/1:00 of rest, scale meters as needed per round

5:00 rest then perform

5 one minute rounds for time or reps of:
30 kettle bell swings @ 70lbs/53lbs
*1:00 rest between rounds
*scale load and or reps to 20, per skill and fitness level

Sep
27

9 27 18

2 rounds of:
:30 hang from the pull up bar @ underhand grip
:15 rest
10 divebomber push ups
:15 rest
10 bottom up kettle bell presses @ 5 right/5 left
:15 rest
16 single arm overhead cossack squats @ kettle bell, 8 right/8 left
:15 rest
8 reverse hip extensions

3 rounds of bench press:
5 @ 72.5% – 77.5%
3 @ 82.5% – 87.5%
1 @ 92.5% – 95%
*performed every 2:00 – 3:00

3 rounds of:
20 romanian deadlifts
20 bulgarian lunges
20 lateral lunges
20 monster walks

 

Sep
26

9 26 18

5 rounds of:
1 front squat @ :03 pause @ bottom + 1 front squat @ double bounce out of squat + 1 front squat
r1. @ 70%
r2. @ 75%
r3. @ 80%
r4. @ 82.5%
r5. @ 83%
*performed every 2:30 – 3:00, 3 front squats per round

every 1:00 on the 1:00 for 15:00 – 18:00 perform:
m1. 1 clean + 2 front squats + 1 jerk @ 82.5% – 85% reference (9-18-18)
m2. 25 wall ball shots @ 20lbs/14lbs
m3. 12 pull ups – kipping pull up – butterfly pull up

Sep
25

9 25 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.

Sep
24

9 24 18

Schedule Update:
Box is closed Tuesday 9-25-18

3 rounds of:
5 bar dips
:30 rest
3 air chair swings
1:00 rest

3 rounds of:
5 jumping bar muscle ups
:30 rest
3 knees to bar
1:00 rest

8 rounds of:
1 power snatch
r.1 @ 75%

r.2 @ 75%
r.3 @ 80%
r.4 @ 80%
r.5 @ 85%
r.6 @ 85%
r.7 @ 90%
r.8 @ 90%
*performed every 2:00
*reference (9-13-18)

12 – 10 – 8 – 6 reps of:
tricep kick backs
bicep curl

3 rounds of:
50 meter suitcase carry left @ go heavy
50 meter suitcase carry right @ go heavy
:30 plank @ load

Sep
23

9 23 18

3 rounds of d-lifts:
5 @ 70% – 75%
3 @ 80% – 85%
1 @ 87.5% – 92.5%
*performed every 2:00 – 3:00

3 rounds of:
6 d-lifts @ 60% – 65%
rest
350 meter row
rest
20 hang cleans @ 53lbs/35lbs @ kettle bells/dumbbells
rest
20 pull up
*partner wod @ 3, wod done in pipeline fashion, team mate 1 will start with the d-lift, when completed team mate 1 will move to a rest position while team mate 2 performs d-lifts, when team mate 2 completes d-lifts team mate 1 begins rowing, and team mate 3 begins d-lifts, this sequence is performed until each team mate completes 3 full rounds each
*rest scale up (more like a plank, v-hold or tuck hold) 

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