CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
19

5 19 18

REST DAY

May
18

5 18 18

every 1:00 on the 1:00 for 9:00 perform:
m1. 2 – 3 muscle ups @ strict
m2. :30 @ bridge
m3. 10 – 12 meter handstand walks

2 rounds of:
2:00 – 3:00 banded march, scale up @ medicine ball
6 step spider crawls
*2:00 rest between rounds

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

2 – 3 rounds of:
dumbbell/kettle bell complex
run
*details @ time of wod

May
17

5 17 18

5 rounds of:
3 low bar back squats @ 75% of (5 13 18)
1 sotts press
*performed every 2:00

5 rounds of:
2 split jerks
r1. @ 70% 
r2. @ 70%
r3. @ 70%
r4. @ 75%
r5. @ 75%
*performed every 2:00

2018 CrossFit Games Regionals Event #2:
“Linda”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
d – lift @ 295lbs/220lbs
bench press @ 195lbs/135lbs
squat clean @ 145lbs/105lbs
*can be done in teams of 2 or 3, details @ time of wod

May
16

5 16 18

5 rounds of:
1 clean & jerk @ 55% – 60% – 65% – 70% – 75%
2 weighted box jumps
*performed every 2:00

every 1:00 on the 1:00 for 20:00 perform:
1 clean & jerk @ 80%

12 – 10 – 8 – 6 reps of:
arnold presses
single arm rows
pike sit ups

straddle sit ups

May
15

5 15 18

3 rounds of:
8 double leg bounds
*performed every 2:00

3 rounds of:
2 jump splits @ 2left/2 right
*performed every 2:00 

1 round of:
12 reverse lunges
12 lateral lunges
6 plyo-push ups
20 banded steps forward/backward
20 banded steps left/right

4 rounds of:
single jump ropes @ :20 work/:10 rest
goblet squats @ :20 work/:10 rest

2 rounds of:
side planks @ :45 right/:45 left

4 rounds for time of:
300/250 meter run
10 muscle ups @ bar
*1:00 rest
20/15 calorie row
15/10 handstand push ups
*2:00 rest

 

May
14

5 14 18

3 rounds of:
3 single leg box jumps @ 3 right /3 left
*performed every 2:00

3 rounds of:
4 single leg step up to jumps @ alternating 4r/4l
*performed every 2:00

12 rounds of:
1 snatch @ 60%, 65%, 70%, 75%, 80%, 85%, 90%, 93%, 96%, 99%, 101%, 103%
*performed every 2:00

2018 CrossFit Games Regionals Event #4:
1 round for time of:
2 rounds of:
10 snatches @ 175lbs/125lbs
12 bar facing burpees
immediately followed by:
2 rounds of:

10 snatches @ 115lbs/75lbs
12 bar facing burpees

May
13

5 13 18

3 rounds of:
5 low bar back squats
3 overhead squats @ kettle bells @ :04 – :03 – :01 – :01 (4311), increase load every round to a safe set, supported by good mechanics, use the same load as on 5 7 18
*performed every 2:30 – 3:00

8 rounds of:
1 push jerk
*performed every 2:00

4 rounds of:
8 ring dips
:30 plank @ load, plate on lower back glute  
100 meter suitcase carry @ left/right, @ shoulders square over hips. no leaning
*rest as needed

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

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