CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Oct
24

10 24 17

8 – 10 rounds of:
1 snatch, increasing load for a 1rep max

1 round for time of:
40 kettle bell swings @ 70lbs/53lbs
20 alternating reverse lunges @ goblet hold
20 pull ups
30 kettle bell swings @ 70lbs/53lbs
15 alternating reverse lunges @ goblet hold
15 pull ups
20 kettle bell swings @ 70lbs/53lbs
10 alternating reverse lunges @ goblet hold
10 pull ups

4 superset rounds of:
12 rows
12 dumbbell flys

Oct
23

10 23 17

5 rounds of:
5 push presses
2:00 rest between rounds

3 rounds for time of:
10 shoulder to over heads @ 135lbs/195lbs
20 toes to bar
40 double unders

4 rounds of:
15 overhead tricep extensions
15 hammer curls

Oct
22

10 22 17

a better use for your fit bit

5 rounds for times and loads of:
400 meter run
20 wall ball shots
10 dead lifts @ unbroken, increasing load every round for a ten rep heavy
2 team member wod, alternating rounds

accessory work:
superset rounds of:
25 yard sled push
16 monster walks
25 yard sled push
12 monster walks
25 yard sled push
8 monster walks
increasing load every round, 1:30 – 2:00 rest between rounds reference 10-8-17 for load

*post times and loads

Oct
21

10 21 17

REST DAY

Oct
20

10 20 17

3 – 2 – 1 reps of:
pistols
hollow rocks
handstand walk @ 3 complete steps forward, 2 backward, 1 forward each round
5:00 time cap

3 – 2 – 1 reps:
muscle ups
ying yangs
skin the cat
5:00 time cap

3 – 2 – 1 reps of:
gymnastic skill of choice, pull up, box jump, handstand push up, double under, push up, etc.
5:00 time cap

tabata, 8 rounds of :20 of movement followed by :10 of rest:
kettle bell swings @ 53lbs/70lbs
push ups @ hand release
box jump overs @ 24″/30″
plank

Oct
19

10 19 17

8 – 10 rounds of:
1 front squat @ :03 descent, :02 bottom pause tempo
increasing load every round for a 1 rep max

1 round for time of:
20 thrusters @ 115lbs/75lbs

10 pull ups
30 front squats @ 115lbs/75lbs
20 pull ups
40 back squats @ 115lbs/75lbs
30 pull ups

Oct
18

10 18 17

as many rounds and reps as possible in 20:00 of:
400 meter run
20 power cleans @ 135lbs/95lbs
20 toes to bar
partner wod, partitioning reps as planned with one partner working at a time, running together @ arms length

Oct
17

10 17 17

3 rounds of:
20 lateral lunges @ increasing load every round
1:00 rest
max rep pull ups @ strict
1:00 rest
20 monster walks @ increasing load every round
1:00 rest 

6 rounds for max reps of:
max rep thrusters @ 95lbs/65lbs in :30
:30 rest
max rep box jump overs @ 24″/20″ in :30
:30 rest

accessory work:
superset rounds of:
25 yard sled push
15 ball slams
25 yard sled push
15 ball slams
25 yard sled push
15 ball slams
increasing load every round, 1:30 – 2:00 rest between rounds reference 10-8-17 for load

Oct
16

10 16 17

3 rounds of:
5 dead lifts
:20 rest
max rep ring dips @ :02 descent, :01 pause @ bottom, :01 pause @ the top
2:00 – 3:00 rest between rounds

1 round for time of:
600 meter row
800 meter run
1000 meter row

4 rounds of:
15 overhead tricep extensions
15 hammer curls

Oct
15

10 15 17

15 – 12 – 9 reps of:
power cleans @ 185lbs/135lbs
handstand push ups @ strict

every 2:00 on the 2:00 for 12:00 perform:
8 – 10 seated shoulder presses
8 – 10 toes to bar @ strict

accessory work:
3 rounds of:
25 calf raises
20 weighted box step ups 10r/10l

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