CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
15

4 15 18

5 rounds of:
3 box squats @ 70% of 1 rep max
1 push jerk, building to 75%
*perform every 1:30

6 rounds of:
3 push jerks @ 77.5%
*performed every 2:00

12 – 10 – 8 – 6 reps of:
straight leg d-lifts
back squats
lunges @ dumbbells
calf raises
*increase load x 5lbs from last week, only if you were able to complete the set unbroken with no movement violations
**suggestion, work your first 6 rounds in with your jerks

1 round of:
400 meter run
35 balll slams @ 30lbs/20lbs

Apr
14

4 14 18

REST DAY

Apr
13

4 13 18

4 rounds of:
3 sotts press + 1 overhead squat @ jerk grip 
*baseline of bar through pose-itions will be your indicator to increase load or not
*performed every 2:00

8 – 10 rounds of:
1 power clean & jerk + 1 clean & jerk, increasing load every round
*performed every 2:00

4 superset rounds of:
12 – 10 – 8 – 6 reps of:
bulgarian lunges 
weighted box steps 
monster walks
chest to bar pull ups
*2:00 rest between rounds
*increase load x 5lbs from last week, only if you were able to complete the set unbroken with no movement violations

Apr
12

4 12 18

3 rounds of:
10 single leg broad jumps @ 5r/5l

2 high hang snatches, increasing load every round
*performed every 2:30 – 3:00

3 rounds of:
5 1-step box jumps
2 hang snatches, increasing load every round
*performed every 2:30 – 3:00

3 rounds of:
1 snatch lift off + 1 snatch pull + 1 snatch, increasing load every round
*performed every 2:00

4 rounds of:
40 yard sprint
super set:
r1. 12 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
r2. 10 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
r3. 8 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
r4. 6 sumo d-lift high pulls + reverse flyes + medicine ball cleans + lateral shoulder raises
*rest as needed
*increase load x 5lbs from last week, only if you were able to complete the set unbroken with no movement violations

Apr
11

4 11 18

3 rounds of:
5 front squats
*increasing load every round for a 5 rep heavy, performed every 2:00 – 3:00

2 rounds of:
10 calorie row
10 push ups
10 squats
15 hollow rocks

12 rounds of:
1 clean & jerk 
r1. @ 60%
r2. @ 65%
r3. @ 70%
r4. @ 75%
r5. @ 80%
r6. @ 85%
r7. @ 87.5%
r8. @ 90%
r9. @ 92.5%
r10. @ 93.5%
r11. @ 94.5%
r12. @ 95,5%
*performed every 2:00

 

Apr
10

4 10 18

3 rounds of:
3 muscle snatches
*performed every 2:00

8 – 10 rounds of:
1 snatch, increasing load every round for @ 1 rep heavy
*performed every 2:00

4 rounds for times of:
300/250 row
super set:
r1. 12 snatch presses @ squat + assisted muscle ups @ bar + shoulder raisees + handstand push ups
r2. 10 snatch presses @ squat + assisted muscle ups @ bar + shoulder raisees + handstand push ups
r3. 8 snatch presses @ squat + assisted muscle ups @ bar + shoulder raisees + handstand push ups
r4. 6 snatch presses @ squat + assisted muscle ups @ bar + shoulder raisees + handstand push ups
*rest as needed

 

Apr
9

4 9 18

3 rounds of:
5 back squats
5 deadlifts
*increasing load every round for a 5 rep heavy, performed every 2:00

4 rounds of:
5 seated box jumps
r1. 12 super set reps of, bench press + flyes + pull overs @ dumbbells
r2. 10 super set reps of, bench press + flyes + pull overs @ dumbbells
r3. 8 super set reps of, bench press + flyes + pull overs @ dumbbells
r4. 6 super set reps of, 
bench press + flyes + pull overs @ dumbbells
*rest as needed


4 rounds of:
5 broad jumps
super set:
r1. 12 hammer curls + overhead tricep extensions + cross body curls + skull crushers
r2. 10 hammer curls + overhead tricep extensions + cross body curls + skull crushers
r3. 8 hammer curls + overhead tricep extensions + cross body curls + skull crushers
r1. 6 hammer curls + overhead tricep extensions + cross body curls + skull crushers

*rest as needed

Apr
8

4 8 18

8 rounds of:
3 burpees
performed every :15

1:00 rest

8 rounds of:
5 hand release push ups + 5 sit ups + 5 air squats
performed every :30

1:00 rest

6 alternating rounds of:
3 clean & jerks @ 75lbs/55lbs
5 power snatches @ 75lbs/55lbs
performed every :30

1 round of:
:00 5 snatch grip dead lifts

:30 5 snatch grip dead lifts + 5 hang power cleans,

1:00 5 snatch grip dead lifts + 5 hang power cleans + 5 hang clean + 5 hang power snatches

3:00 5 snatch grip dead lifts + 5 hang power cleans + 5 hang clean + 5 hang power snatches

5:00 5 snatch grip dead lifts + 5 hang power cleans + 5 hang clean + 5 hang power snatches + 5 hang snatches

8:00 5 snatch grip dead lifts + 5 hang power cleans + 5 hang clean + 5 hang power snatches + 5 hang snatches +    5 cleans

12:00 5 snatch grip dead lifts + 5 hang power cleans + 5 hang clean + 5 hang power snatches + 5 hang snatches +    5 cleans + 5 snatches
*load @ 95lbs/65lbs

Apr
7

4 7 18

REST DAY

Apr
6

4 6 18

5 rounds of:
3 sotts press @ front rack @ jerk grip + 5 overhead squats @ jerk grip
*baseline of bar through pose-itions will be your indicator to increase load or not
*performed every 2:00

8 – 10 rounds of:
1 box squat, increasing load every round for a 1 rep max
*rest as needed to perform in 20:00

5 rounds of:
3 push jerks @ 75%
*peformed every 2:00

3 rounds for time of:
20 single arm dumbell snatches @ 50lbs/35lbs
10 walking lunges @ 70lbs/53lbs
10 burpee box jumps @ 24″/20″

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