CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
21

Box Closed Today

Take time to, work on your out door running, or.

Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Mar
20

3 20 19

Schedule Update:
Box is closed tomorrow, 3.21.19

4 rounds for times of:
40/30 calorie
row
800 meter run
50
double unders
*10:00 time cap per round – scale to insure 2:00 – 3:00 rest between rounds

Mar
19

3 19 19

5 rounds of back squats:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 back squats @ 82.5 % – 85%
*performed every 3:00

as many rounds and reps as possible in 15:00 of:
5 pull ups @ strict
10 push ups
15 air squats

Mar
18

3 18 19

8 rounds of snatch work:
2 – 3 @ 55%
2 – 3 @ 60%
2 –
3 @ 65%
2 – 3 @ 70%
1 – 2 @ 75%
1 – 2 @ 80%
1 – 2 @ 80%
1 – 2 @ 80%
*performed evy 2:00

5 rounds for max load of:
500 meter row
5 snatches
*5:00 time cap per round – goal is to lift as much load as possible each round
adjust load as needed


Mar
17

“Dissecting Kelly”

as many rounds and reps as possible in 30:00 of:
400 meter run
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 team member wod, alternating movements, 1 member working at a time.

Mar
16

Rest\Recovery Day

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Mar
15

19.4

for total time:
3 rounds of:
10 snatches @ 95lbs/65lbs –
powermuscle – split – squat
12 bar-facing burpees


*3:00 rest before continuing with:

3 rounds of:
10
bar muscle-ups
12 bar-facing burpees
*on a continuous clock with a 12:00 time cap for open competitors – scaling options and modifications to be discussed at time of work out –
movement standards for this wod


Mar
14

3 14 19

5 rounds of:
3 bench presses, increasing load every round for a 3 rep heavy 
8 pull overs @ dumbbell/kettle bell
12 toe touches @ dumbbell/kettle bell
*performed every – 3:00,warm up to 65% – 70%

every 1:00 on the 1:00 for 4:00:
2 bench @ 80%
*dynamic

4 rounds for time of:
50 double unders
20 push presses @ 53lbs/35lbs
20 reverse lunges @ 53lbs/35lbs


Mar
13

3 13 19

5 rounds of:
3 back squats, increasing load every round for a 3 rep heavy 
8 hanging leg curls @ 30lbs/20lbs 
12 monster walks to romanian d-lift @ dumbbell/kettle bell
*performed every – 3:00, warm up to 65% – 70%

every 1:00 on the 1:00 for 4:00:
2 back squats @ 80%
*dynamic movement

1 round for time of:
40 wall ball shots @ 20lbs/14lbs
20 burpee box jump overs @ 24″/30″
30 wall ball shots
15 burpee box jump overs
20 wall ball shots
10 burpee box jump overs
*12:00 time cap


Mar
12

3 12 18

5 rounds of:
m1. ring muscle up
m2. l – seat hold
m3. handstand hold
*scale for practice / progression


2 rounds for max reps of:
1:30 row @ calories
:30 rest
1:30 push ups
:30 rest
1:30 run
:30 rest
1:30 dips
:30 rest

every 1:00 on the 1:00 for 6:00 perform:
m1. 8 – 10 supine ring rows
m2. :30 – :45 ring plank

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