CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jan
12

1 12 19

Schedule Update: 9:00 a.m. class only January 1st 2019.

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
11

1 11 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 

3 rounds for time of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20″

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

Jan
10

1 10 19

4 rounds of:
16 box steps @ load alternating @ 8r/8l
1:30 rest
4 pull ups @ load
1:30 rest
*increasing load every round

1 round for time of:
40 wall ball shot @ 20lbs/14lbs
20 pull ups 
30 wall ball shot @ 20lbs/14lbs
15 pull ups
20 wall ball shot @ 20lbs/14lbs
10 pull ups
10 wall ball shot @ 20lbs/14lbs
5 pull ups

Jan
9

1 9 19

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

4 rounds of:
400/300 meter row
60′ walking lunges @ 70lbs/53lbs
60 double unders
15 burpee box jumps @ 30″/24″

Jan
8

1 8 19

2 rounds of: 
10r/10l bottoms up kettle bell presses @ partial lunge position
200 meter run
10r/10l single arm ring rows
10 seated shoulder presses

5 rounds of:
4 arnold presess
20 russian twist
10 v-ups
*performed every 2:00

as many rounds and reps as possible in 15:00 of:
400 meter run
8 pull ups @ strict
12 handstsnd push ups
*scale pull ups and push ups to a modification that allows for 4/4 and 6/6 

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

Jan
7

1 7 19


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

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

Jan
6

1 6 19

as many rounds and reps as possible in 20:00 of:
10 hang squat cleans @ 135lbs/195lbs
10 shoulder to over heads @ 135lbs/95lbs
10 box jumps @ 24″/20″
*2 partner wod alternating rounds – scale as needed

Jan
5

1 5 19

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
4

1 4 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

2 – 3 rounds for time of:
400 meter run
8 front squats
*load will be determined by percentage at time of wod.

Jan
3

1 3 19

8 rounds of jerks: push / split
r1. 3 @ 70% – 72.5% 
r2. 3 @ 75% – 77.5%
r3. 2 @ 80% – 82.5%
r4. 2 @ 85%
r5. 1 @ 87.5% 
r6. 1 @ 90%
r7. 1 @ 92.5%
r8. 3 @ 95%
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
40 double unders
20 push presses 95lbs/65lbs
10 burpees over the bar

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