CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
30

7 30 18

6 rounds of:
r1. 10 d-lifts @ 50%
r2. 10 d-lifts @ 60%
r3. 10 d-lifts @ 65%
r4. 8 d-lifts @ 70%
r5. 6 d-lifts @ 80%
*performed every 2:30 – 3:00

as many rounds and reps as possible in 18:00 of:
200 meter run
20 walking lunges @ 70lbs/53lbs kettle bells
*team wod of four, as soon as one team member finishes the run, another team member may start

Jul
29

7 29 18

2 rounds of:
2:00 to perform 2 – 5 muscle ups @ :02 pause @ both ends
2:00 to perform 10 yard handstand walk
2:00 to perform :45 – 1:00 l-seat
*scaled progressions detailed at time of wod

3 rounds for time of:
30/20 calorie row
15 chest to bar pull ups
10 handstand push ups @ strict

Jul
28

7 28 18

REST DAY

Jul
27

7 27 18

Box is closed today. See you Sunday!

Jul
26

7 26 18

3 rounds of:
3 sotts press @ clean grip, catch position
*performed every 2:00

7 rounds of:
2 power clean & jerks, increasing load every round for a 2 rep max
*performed every 2:30 – 3:00

as many rounds and reps as possible in 9:00 of:
3 burpees over the barbell
3 ground to overhead @ 155lbs/115lbs
6 burpees over the barbell
6 ground to overhead @ 155lbs/115lbs
9 burpees over the barbell
9 ground to overhead @ 155lbs/115lbs
12 burpees over the barbell
12 ground to overhead @ 155lbs/115lbs…continue on adding 3 reps each round

Jul
25

7 25 18

*on a continuous running clock perform the forst wod, when the clock reaches 15:00 take a 5:00 rest, when the clock reaches 20:00 perform the second workout, each workout has a 15:00 time cap

800 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 squats
*15:00 time cap

5:00 rest

800 meter run
as many rounds and reps as possible of:
10 clusters (squat clean to thruster) @ 53lbs/35lbs @ kettle bells
10 knee to elbows

Jul
24

7 24 18

3 – 5 rounds of:
4 d-lifts
3 hang power cleans
2 shoulder to over heads
*building to 90% of your strongest most powerful and repeatable explosive shoulder to overhead

as many rounds and reps as possible in 30:00 of:
row @ 15 calories 
12 d-lifts @ 135lbs/95lbs
9 hang power cleans @ 135lbs/95lbs
6 shoulder to over heads @ 135lbs/95lbs
*partner wod, alternating complete rounds for a total

Jul
23

7 23 18

4 rounds of:
8 back squats, increasing load every round for an 8 rep heavy
*performed every 3:30 – 4:00

1 round for time of:
1000 meter row
15 toes to bar
20 alternating reverse lunges @ 70

Jul
22

7 22 18

5 rounds of:
3 bench presses, increasing load every round for a 3 rep heavy
*peformed every 2:30 – 3:00

3 rounds of:
400 meter run
30 wall ball shots @ 20lbs/14lbs
400 meter run
30 pull ups
15 burpee box jump overs
*these will be 10:00 rounds, with 2:00 to perform each interval.
adjust reps, and distance that you are able to complete the first round. 
scale reps, load and distance

Jul
22

7 21 18

REST DAY

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