CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Aug
27

8 27 17

5 rounds for times of:
500 meter row
400 meter run
15 burpee box jump overs @ 24″/20″
15 handstand push ups
8:00 time cap per round

Aug
26

8 26 17

REST DAY

Aug
25

8 25 17

27 – 21 – 15 – 9 reps of:
squat cleans @ 95lbs/65lbs 75lbs/55lbs
ring dips

4 rounds of:
8 hammer curls
8 overhead tricep extensions
8 calf raises 8r/8l
*increasing load each road

 

 

Aug
24

8 24 17

5 rounds of:
5 – 7 dead lifts
:20 rest
20 kettle bell swings
:20 rest
15 – 20 hand release push ups
*3:00 rest between rounds

1 round for time of:
2000 meter row

Aug
23

8 23 17

3 rounds of:
6 front squats @ 65% 1rep max
max rep chin ups, goal is 8 plus, use assistance if needed

3:00 to perform:
500/400 meter row
max rep ground to overheads @ 135lbs/95lbs  – 115lbs/75lbs
*alternate 3:00 rounds with a partner until 30 ground to over heads are complete

Aug
22

8 22 17

4 rounds of:
8 bent over rows
1:30 rest
12 barbell curls
2:00 rest

5 rounds for time of:
400 meter run
15 bench presses @ 135lbs/95lbs

Aug
21

8 21 17

every 2:00 for 18:00 perform:
0:00 – 2:00 muscle ups for :45
2:00 – 4:00 handstand walk for 1:30
4:00 – 6:00 alternating pistols 16 – 20 reps

every 1:00 on the 1:00 for 20:00 perform:
200/150 meter row
15 kettle bell swings @ 53lbs/70lbs
15 box jump overs @ 24″/20″
:30 ring plank

Aug
20

8 20 17

7 rounds for time of:
7 pull ups
7 box jumps
7 ground to over heads @ dumbbells/kettle bells 
*team/partner wod composed of two or three, one working at a time completing one full round before the next partner starts, each teammate completing 7 rounds.

*scale @
3 – 5 rounds of:
3 – 5 pull ups/ring rows
3 – 5 box jumps/steps
3 – 5 ground to over heads @ dumbbells/kettle bells 
*team/partner wod composed of two or three, one working at a time completing one full round or movement before the next partner starts, each teammate completing 4 or 5 rounds.

Aug
19

8 19 17

REST DAY

Aug
18

8 18 17

4 rounds of:
8 back squats
1:30 rest
max rep pull ups
2:00 rest

4 rounds for time of:
20 walking lunges @ 50lbs/30lbs
15 toe to bars

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