CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
10

2 10 18

REST DAY

Feb
9

2 9 18

5 rounds of back squats:
r1. 6 @ 65%
r2. 4 @ 75%
r3. 2 @ 85%
r4. 2 @ 90%
r5. 1 @ 95%
perform every 3:00

4 rounds for time of:
30/20 calorie row
20 bar facing burpees
10 hang power cleans @ 175lbs/115lbs

3 rounds of:
20 hip extensions @ ghd
1:00 rest
10 hip thrust @ barbell
2:00 – 3:00 rest between rounds
*increasing load every round

Feb
8

2 8 18

1 round for time of:
5 ground to overheads @ 215lbs/135lbs 0r @ 80%-85%
10 ground to overheads @ 175lbs/115lbs or @ 70%-75%
15 ground to overheads @ 135lbs/95lbs or @ 55%-65%
20 ground to overheads @ 95lbs/65lbs 0r @ 40%-50%
*changing load as quickly as possible, keeping platform safe, % based on 1 rep max of what technique you use

every 1:00 on the 1:00 for 9:00 perform:
m1. 12 – 16 v-ups
m2. 16 – 20 straddle sit ups
m3. 16 – 20 pike sit ups

every 2:00 for 10:00 perform:
30 kettle bell swings @ 70lbs/53lbs @ eye level
*goal is 30 kettle bell swings in 1:00 or less

immediately followed by:

400 meter run

Feb
7

2 7 18

as many rounds and reps as possible in 20 of:
25′ overhead walking lunge @ 50lbs/30lbs dumbbells
30 double unders
25′ overhead walking lunge @ 50lbs/30lbs dumbells
6 burbee box jumps @ 24″/20″

3 superset rounds of:
max rep bench press
max rep overhead tricep extension
max rep hand release push ups
2:00 rest between rounds
*goal for maintaining and gaining strength is 20 – 16 load dictated reps, in other words if you exceed 20 reps first round or the last reps and the later rounds isn’t challenging the load is to lite, unless you are modifying for fitness, 25 – 30 reps is doable @ moderate challenge close to end reps and rounds. 
*increase load every round as your form allows

1 round for time of:
200 meter sled push @ 1/4 body weight on sled + 25 lbs

Feb
6

2 6 18

4 rounds of:
r1. :30 of push press @ 45%/55% 1 rep max push jerk
r2. :30 of push press @ 45%/55% 1 rep max push jerk
r3. :30 of push jerk @ 55%/65% 1 rep max push jerk
r4. :30 of push jerk @ 55%/65% 1 rep max push jerk
*1:30 rest between rounds

2 rounds for time of:
100 double unders
30 d-lifts @ 225lbs/155lbs
15 handstand push ups @ 2″/4″ deficit
30 box jump overs @ 20″/24″

immediately followed by:

1 round for time of:
1 mile run or 2000 meter row

Feb
5

2 5 18

8 – 10 rounds of:
1 hang snatch + 1 snatch
increasing load every round for a heavy set

every 1:00 on the 1:00 for 10:00 perform
1 snatch @ 85% of todays heavy

4 rounds of:
5 power snatches @ tap and go, increasing load for a 5 rep heavy
every 3:00

Feb
4

2 4 18

8 – 10 rounds of:
1 back squat, increasing load every 2:00 to 90% – 95%
r1. @ 60%
r2. @ 65%
r3. @ 70%
r4. @ 75%
r5. @ 80%
r6. @ 85%
r7. @ 87.5%
r8. @ 90%
r9. @ 92.5%
r10. @ 95%

every 1:00 on the 1:00 for 6:00:
1 back squat @ 85% – 88%

as many rounds and reps as possible in 15:00/20:00/30:00 of:
3 back squats @ increasing load or linear progression
200 /300 meter run
20/30 push ups
20 dumbbell push presses
25/15 calorie row
*alternating movements as a team

Feb
3

2 3 18

REST DAY

Feb
2

2 2 18

6 rounds of:
2 front squats + 1 jerk @ 95% – 97% of 1 rep max jerk
*every 2:00 

9 superset rounds of:
shoulder press 
r1. 5 @ 60% 
r2. 3 @ 75% 
r3. 1 @ 80%
r4. 5 @ 75%
r5. 3 @ 80%
r6. 1 @ 85%
r7. 5 @ 80%
r8. 3 @ 85%
r9. 1 @ 90%
*performed every 2:00 minutes 0n the minute

every 1:00 on the 1:00 for 12:00 – 15:00:
m1. 15/10 calorie row
m2. 15 burpees
m3. 20 trusters @ 45lbs/35lbs

Feb
1

2 1 18

Box Is closed today, February 1, 2018.

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