CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Mar
13

3 13 18

8 rounds of:
1 hang snatch, increasing load every round for a heavy set, correcting and focusing on proper techmech each round
*performed every 2:00

every 1:00 on the 1:00 for 5:00 perform:
2 power snatches @ 70% – 75% of 1rep max power snatch

8 rounds of back squats:
r1. 4 @ 70%
r2. 3 @ 80%
r3. 2 @ 85%
r4. 1 @ 90%
r5. 1 @ 90% – 92.5%
*perfromed every 3:00
r6. 3 @ 80%
r7. 3 @ 82.5%
r8. 3 @ 85%
*performed every 1:30

1 round for time of:
800 meter run
75 wall ball shots @ 20lbs/14lbs
50 kettle bell swings @ 70lbs/53lbs
50 toes to bar
50 shoulder to overhead @ 50lbs/35lbs @ dumbbells
75 air squats
800 meter run

Mar
11

3 12 18

3 rounds of:
1 hang clean + 1 clean + 1 jerk @ 62.5% – 65% – 67.5%
performed every 2:00

7 rounds of:
r1. 1 clean & jerk @ 70%  
r2. 1 clean & jerk @ 75%
r3. 1 clean & jerk @ 80%
r4. 1 clean & jerk @ 85% 
r5. 1 clean & jerk @ 90% 
r6. 1 clean & jerk @ 92.5%
r7. 1 clean & jerk @ 92.5%
performed every 2:00

5 rounds of bench press:
r1. 4 @ 70%
r2. 3 @ 80%
r3. 2 @ 85%
r4. 1 @ 90%
r5. 1 @ 90% – 92.5%
*performed every 3:00

4 rounds of:
5 bench press @ 70% – 75%
performed every 2:00

8 alternating rounds of:
25/18 meter row
10 pull ups + 10 handstand push ups
*performed every 1:30

 

Mar
11

3 11 18

6 rounds of back squats:
r1. 5 @ 72.5%
r2. 3 @ 82.5%
r3. 1 @ 87.5%
r4. 5 @ 82.5%
r5. 3 @ 87.5%
r6. 1 @ 92.5% – 95%
performed every 3:00

3 rounds for times of:
5 power cleans @ 185lbs/125lbs
10 front squats @ 185lbs/125lbs
15 d-lifts @ 185lbs/125lbs
20 chest to bar pull ups
25/18 calorie row
*12:00 time cap per round

Mar
10

3 10 18

REST DAY

Mar
9

3 9 18

wod: 18.3

2 rounds for time of:
100 double-unders
20 overhead squats @ 115lb/80lbs
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches @ 50lbs/35lbs
100 double-unders
12 bar muscle-ups
*time cap: 14 minutes

Mar
8

3 8 18

If you are competing in the open, use today and each Thursday for the remainining weeks as an active recovery, or rest day.

8 – 10 rounds of:
1 front squat
*2:00 rest between rounds

4 rounds of:
2 front squats @ 85% of “heaviest lift” 
*2:00 – 3:00 rest between rounds

2 – 3 rounds of:
as many rounds as possible in 2:00 of:
15/10 calorie row
15 kettle bell swings @ 70lbs/53lbs
*2:00 rest between rounds

2 – 3 rounds of:
as many rounds as possible in 2:00 of:
30 double unders
20 wall ball shots @ 30lbs/20lbs
*2:00 rest between rounds

3 rounds for times of:
400/200 meter run
*2:00 time cap per round

Mar
7

3 7 18

3 rounds of:
1 high hang clean + 1 hang clean + 1 clean + 1 jerk @ 60% – 65%
performed every 2:00

6 rounds of:
r1. 1 hang clean + 2 cleans + 1 jerk @ 70%  
r2. 1 hang clean + 2 cleans + 1 jerk @ 75%
r3. 1 hang clean + 2 cleans + 1 jerk @ 80%
r4. 1 hang clean + 2 cleans + 1 jerk @ 85% 
r5. 1 clean pull + 1 clean & jerk @ 90% 
r6. 1 clean pull + 1 clean & jerk @ 92.5% – 95%performed every 2:00

5 rounds of back squats:
r1. 4 @ 70%
r2. 3 @ 80%
r3. 2 @ 85%
r4. 1 @ 90%
r5. 1 @ 90% – 92.5%
performed every 3:00

4 rounds of:
5 back squats @ 70% – 75%
performed every 2:00

3 – 5 rounds of:
20/15 calorie row
15 toes to bar
10 thrusters @ 155lbs/75lbs
*3:00 time cap per round

**full body assualt program on white board**

Mar
6

3 6 18

8 rounds of:
1 hang snatch @ mid quad + 1 hang snatch @ 2″ below knee
performed every 2:00 increasing load each round 

every 1:00 on the 1:00 perrform:
3 power snatches @ 65% – 70% 1rep max power snatch

as many rounds and reps as possible in 8:00 of:
10 alternating dumbell snatches
3 muscle ups

4:00 rest

as many rounds and reps as possible in 4:00 of:
20 double unders
10 pull ups

3 rounds of:
10 handsand push ups @ strict

Mar
5

3 5 18

5 rounds of:
3 push presses increasing load for a 3 rep heavy
*2:00 – 3:00 rest between rounds

6 rounds of back squats:
r1. 5 @ 70% – 75%
r2. 3 @ 75% – 80%
r3. 1 @ 80% – 85%
r4. 5 @ 75% – 80%
r5. 3 @ 80% – 85%
r6. 1 @ 85% – 90%
*2:00 – 3:00 rest between rounds

**between each of the above 11 rounds, alternate the following movements during the rest period of 9 of those rounds
10 chin ups
15 push ups
20 monster walks

2 rounds for times of:
400 meter run
10 muscle ups
10 dead lifts @ 70% – 75% 1 rep max
*8:00 time cap per round

Mar
3

3 4 18

Box is closed today in honor of today the box is closed.

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