CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jan
22

Open Gym

Box will be open at regular hours.

Prescribed workout of the day:

10 rounds of:
2 power cleans, increasing load every round for a “heavy” set
*performed every 2:00

1 round for time of:
1000 meter row
30 single arm alternating snatches @ 50lbs/30lbs
60′ single arm over head walking lunge @ 55lbs/30lbs @ left
60′ single arm over head walking lunge @ 55lbs/30lbs @ right

Jan
21

1 21 19

Schedule Update:
Open gym on Tuesday January 22nd, 5:00 a.m. to 8:00 a.m. and 5:00 p.m. to 7:30 p.m.
register for open gym using the Zen Planner app.

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

3 rounds of:
10 pull ups @ strict
15 toes to bar
20 push ups
25 wall ball shots @ 20lbs/14lbs
*performed every 5:00 – record times and reps of each round, scale as needed

Jan
20

1 20 19

100 reps for time of:
1 d-lift
1 squat clean
1 front squat
1 push press
1 push jerk
* 2 partner wod – load @ 95lbs/65lbs – one partner performs the barbell complex, while the other runs 400 meters, load must not rest on or return to the ground until run is complete and partner is back on platform 

Jan
19

1 19 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.

Jan
18

1 18 19

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken 


4 rounds of:
5 d-lifts @ 70%
*performed every 2:00, reset @ pose 1, rest as needed

1 round for time of:
1000 meter row
30 power cleans @ 135lbs/95lbs
15 bar muscle ups

Lets have a little fun eh? Cards are on the table, and here is the deal. Starting today, “Friday BMW buyout challenge 1.118” will be incorporated into the programming for a few weeks or so.
Todays get down:
You vs. a 1:00 running clock for max reps of:
10/8 calories on the row
burpees over the rower

Post your score of burpees performed and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on instagram to join the fun and a chance to take a prize

Jan
17

1 17 19

3 rounds of:
6 – 8 strict pull ups @ load
90′ suitcase waiters carry
6 – 8 bent over row @ barbell @ underhand grip
15 shoulder press @ dumbbells 
*1:30 allowed for each controlled tempo movement.

3 rounds for max reps of:
400 meter run
max rep burpee box jumps @ 30″/24″
*3:00 rest

Jan
16

1 16 19

2 rounds of:
row @ 3:00
30 toe taps @ plate
20 squats @ plate
20 alternating leg v-ups

2 rounds of:
20 monster walks
10 split lunges
10 jumping squats

as many rounds and reps as possible in 12:00 of:
40 double unders
20 wall ball shots @ 30lbs/14lbs
10 toes to bar

5 rounds of:
2 d-lifts
5 chin ups @ load
5 bent over rows 
4 single arm dumbbell rows
*performed every 3:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

Jan
15

1 15 19

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

1 round for time of:
5k row or 5k run

Jan
14

1 14 19

as many rounds and reps as possible in 12:00 of:
500 meter row
50 double unders
10 handstand push ups @ strict

5:00 rest

as many rounds and reps as possible in 12:00 of:
400 meter run
40 push ups
20 alternating dumbbell snatches @ 50lbs/30lbs

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken1

Jan
13

1 13 19

as many rounds and reps as possible in 30:00 of:
10 box jumps + 5 pull ups
10 burpees + 5 ground to over heads @ 53lbs/35lbs
200 meter run @  medicine ball @ 20lbs/14lbs
*3 partner wod, partners rotate work stations only when the run is complete.

tabata:
single leg d-lifts
glute bridges
side plank right
side plank left

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