CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jan
2

1 2 19

5 rounds of:
2 d-lifts
5 chin ups @ load
5 bent over rows 
4 single arm dumbbell rows
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

2 rounds of:
rope climb progression @ 3:00 @ basket aka j-hook @ wrapping @ legless @ s-hook @ kipping legless 
hand stand walk progression @ 3:00
muscle up progression @ 3:00
*work beyond what you are proficient at, legless, l-seat climbs, unassisted balance, assisted and unassited movement in inverted, any aspect of the muscle up that needs work

1 round for max reps of:
rowing @ 3:00
push press @ dumbbells @ 2:00 @ 53lbs/35lbs
jump rope @ pose running @ 3:00
ring dips @ 2:00

Jan
1

1 1 19

3 rounds for time of:
10 burpees 
15 thrusters @ 25lbs/35lbs dumbbells
20 toes to bar
*2 partner wod, alternating 3 rounds each, while one patner is working the other partner is holding wall squats, if the wall squats break, each partner performs 3 burpees

Dec
31

12 31 18

2 rounds of:
10 windmills @ 5right/5 left
10 box steps @ 5 right/5 left
3 pull ups

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00


*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

8 – 10 rounds of:
1 d-lift, increasing load every round to 90%, or to mechanical regress
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
6 d-lifts @ 225lbs/155lbs
12 box jump overs @ 24″/20″

Dec
30

12 30 18

as many rounds and reps as possioble in 15:00 of:
7 burpee box jump overs @ 24″/30″
14 thrusters @ 115lbs/75lbs
21 double unders

rest 5:00

as many rounds and reps as possioble in 15:00 of:
9 burpee box jump overs @ 24″/30″
9 hang squat cleans @ 115lbs/75lbs
9 chest to bar pull ups
*3 partner wod, alternating rounds

Dec
29

12 29 18

Schedule Update: 9:00 a.m. class only January 1st 2019.

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Dec
28

12 28 18

3 rounds of:
30 mountain climbers
30 shoulder taps
1:00 plank
5 push ups

5 rounds of:
5 d-lifts @ 60%
*performed every 2:00 – 3:00

3 rounds of:
500 meter row
10 renegade rows = push up row right push up row left @ 50lbs/30lbs
20 v-ups
*performed every 5:00

Dec
27

12 27 18

8 rounds of:
1 hang snatch + 1 snatch, increasing load every round for a heavy complex
*performed every 2:00

5 rounds for time:
24 kettle bell swings @ 70lbs/53lbs
12 box jumps @ 24″/30″
12 toes to bar

Dec
26

12 26 18

2 rounds of:
10 sampson lunges
10 cossack squats
10 froggers
10 single leg romanian d-lifts

1 round of:
200 meter run @ med ball @ 14lbs/20lbs
10 calorie row
10 squats @ dumbbells
10 walking lunges @ dumbbells
400 meter run

3 rounds for times of:
20/15 calorie row
20 squats @ kettle bells @ 53lbs/35lbs
20 walking lunges @ 53lbs/35lbs
800 meter run
*performed every 8:00

5 rounds of:
5 bench press @ 60%
*performed every 2:00 – 3:00

Dec
25

12 25 18

1 power snatch @ 95lbs/65lbs
2 power cleans @ 95lbs/65lbs
3 ring dips
4 single arm alternating dumbbell snatches @ 50lbs/35lbs
5 pull ups
6 burpees
7 toes to bar
8 bench presses @ 60lbs/40lbs 
9 box jumps @ 30″/24″
10 squats @ 95lbs/65lbs
11 ball slams @ 30lbs/20lbs
12 kettle bell swings @ 70lbs/53lbs
*scale as needed, up or down in load, down in reps

example:
1 power snatch
1 power snatch + 2 power cleans
1 power snatch + 2 power cleans + 3 ring dips
1 power snatch + 2 power cleans + 3 ring dips + 4 single arm alternating dumbbell snatches
…and so add and go on

Dec
24

12 24 18

Schedule Update: 9:00 a.m. class only tomorrow and January 1st 2019.

5 rounds of:
5 back squats @ 60%
*performed every 2:00 

4 rounds of:
5 handstand push ups @ strict
10 pistols @ alternating
15 pull ups
*1:30 rest between each 3:00 round, perform as many rounds and reps as possible in 3:oo per round, pick up where you leave off starting the next round

Previous Page 6 7 8 9 10 11 12 13 14 15 Next Page