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

Mar
11

3 11 19

2 – 3 rounds of:
16 calf raises
12 monster walks
8 goodmornings
*performed every 2:30 – 3:00

4 rounds of:
6
d-lifts @ 67.5% – 72.5% (3.4.19 @ 65% – 70%)
:20 rest
10
box jumps @ 24″/30″
*performed every 3:00

as many rounds and reps as possible in 10:00 of:
10 d-lifts @ 225lbs/155lbs
10 burpees over the barbell
10
chest to bar pull ups


Mar
10

3 10 19

as many rounds and reps as possible in 12:00 of:
12/9 calorie row
18 kettle bell swings @ 53lbs/35lbs
45lb/25lb @ plate overhead plate hold

8:00 rest

as many rounds and reps as possible in 12:00 of:
12/9 calorie row
12 push presses @ single arm @ kettle bell swings @ 53lbs/35lbs
50lb/35lb @ front rack hold

*teams of three alternating rounds, partner A does the working portion of row and push press, while partner C holds load, once partner A push press portion is complete he or she advances to the hold, while partner B starts the work portion and partner B rest.

Mar
9

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
8

3 8 19

50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

1 round for time of:
200′ dumbbell overhead lunge @ 50lbs/35lbs
50 box step ups @ 20″/24″ @ 50lbs/35lbs
50 handstand push ups @ strict
200′ handstand walk
M

Mar
7

3 7 19

8 rounds of push jerks:
3 @ 67.5%
3 @ 72.5%
2 @ 77.5%
2 @ 82.5%
1 @ 87.5%
1 @ 90%
1 @ 92.5%
1 @ 95%
*performed every 2:00


as many rounds and reps as possible in 12:00 of:
40 double unders
20 alternating dumbbell snatches @ 53lbs/35lbs
10 strict handstand push ups


Mar
6

3 6 19

8 – 10 rounds of:
1
power clean – increase load every round for a 1 rep heavy (performing the movement using the most muscle mass to move the most weight with perfect form for the greatest effective range of motion)
*performed every 2:00


1 round for time of:
9 – 7 – 5 – reps of:
power cleans @ 65% of todays 1rep heavy

or


1 round for time of:
15 power cleans @ 55%
15
ring dips
10 power cleans
10 ring dips
5 power cleans
5 ring dips



Mar
5

“Fight Gone Real Bad”


5 rounds for max reps of:
m1. wall ball shots @ 20lbs/14lbs
m2. sumo d-lift high pulls @ 75lbs/55lbs
m3. @ box jumps 20″
m4. push press @ 75lbs/55lbs
m5. row @ calories
*1:00 rest betwen rounds, scale as needed

Mar
4

3 4 19

4 rounds of:
8
d- lifts @ 65% – 70%
:20 rest
20
kettle bell swings @ 70lbs/53lbs
*goal is to maintain the standard and go unbroken

1 round for time of:
1000 meter row
h
3 x:

10 thrusters @ 115lbs/75lbs
20 pull ups – kipping pull up – butterfly pull up
400 meter run
*15:00 time cap

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