CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
9

6 9 18

REST DAY

Jun
8

6 8 18

as many rounds and reps as possible in 15:00 of:
400 meter run
50 double unders
10 handstand push ups @ strict

*rest 5:00, when the clock hits the 20:00 mark perform…

as many rounds and repas as possible in 15:00 of:
20/15 calorie row
40 push ups
20 wall ball shots

4 rounds of:
super set:
20 – 15 – 12 reps of
hammer curls
overhead tricep extensions
cross body curls
skull crushers

 

Jun
7

6 7 18

5 rounds of:
1 snatch grip d-lift + 1 hang snatch + 1 snatch, increase load every round
:20 rest
5 tall box jumps step downs @ :05 rest between rounds
* 2:00 rest between rounds

3 rounds for time of:
400 meter run
15 overhead squats @ 135lbs/95lbs – 115lbs/75lbs

25 – 15 – 12 reps of:
bulgarian lunges
weighted box steps
monster walks
lateral lunges

Jun
6

6 6 18

2 rounds of:
:30 side plank left
:30 scapular circles @ push up position
:30 side plank right
:30 over hand grip hang from pull up bar
:30 rest
12 alternating skater squats, scale @ lunges
12 cossack squats, scale @ lateral lunges
12 banded goodmornings
:45 rest

3 rounds of:
1:00 wall ball shots @ 20lbs/14lbs
1:00 kettle bell swings @ 53lbs/35lbs @ santa cruz
1:00 box jumps @ 24″/20″
1:00 push presses @ 95lbs/65lbs
1:00 rowing @ calories
*1:00 rest between rounds

Jun
5

6 5 18

5 rounds of back squats:
r1. 2 @ 80%
r2. 2 @ 83%
r3. 2 @ 85%
r4. 2 @ 88%
r5. max rep @ 85%
*performed every 2:30 – 3:00

as manh rounds as possible in 6:00 of:
3 thrusters @ 135lbs/95lbs
6 toes to bar
12 kettle bell swings @ 70lbs/53lbs

20 – 15 – 12 reps of:
lateral shoulder raises
reverse flyes
forward shoulder raises

Jun
4

6 4 18

5 rounds of:
3 push presses, increase load every round for a 3rep heavy
*performed every 2:00

as many rounds and reps as possible in 10:00 of:
10 push presses @ 95lbs/65lbs
10 overhead reverse lunges @ 95lbs/65lbs
10 pull ups

25 – 15 – 12 reps of:
bench presses @ dumbbells
flyes @ dumbbells
pull overs @ dumbbells
close grip bench press @ barbell

Jun
3

6 3 18

8 rounds of:
3 power cleans, increasing load every for a heavy set
6 tall box jumps, step down
*performed every 1:30 apart for 24:00

1 round for time of:
800 meter row
25 burpee box jump overs @ 20″/24″

25 – 15 – 12 reps of:
straight leg d-lifts
back squats
lunges @ dumbbells
calf raises

Jun
2

6 2 18

REST DAY

Jun
1

6 1 18

6 rounds of d-lifts:
r1. 5 @ 70%
r2. 5 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5.  4 – 5 @ 80%
r6. 5 – 6 @ 75%
*performed every 2:30 – 3:00, accessories/details for full body assualt on white board

4 rounds for time of:
400 meter run
12 alternating single arm snatches @ 55lb/35lb dumbbell
12 toes to bar

20 – 15 – 12 reps of:
tricep kick backs
bicep curl

May
31

5 31 18

16:00 to practice various gymnastic skills:
4 – 6 pistols 
1:00 – 1:30 handstand walk or hold, @ supported or free standing
:30 – 1:00 l-hang
4 – 6 l-pull ups
:30 – 1:00 double unders
etc…
*rest as needed, performed as or progressions of.

5 rounds of:
3 hang cleans 
6 shoulder to overheads 
9 front squats
max rep burpees
*each round performed @ 135lbs/95lbs – 115lbs/75lbs against a 2:00 running clock, 2:00 rest between each round
*scale as needed, increase or decrease load or reps every round

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