CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jun
15

6 15 17

6 rounds of:
back squat
r1. 5 @ 55%
r2. 3 @ 65%
r3. 2 @ 75%
r4. 1 @ 85%
r5. 1 @ 95%
r6. 1 @ 95% +
*2:00 – 3:00 rest between rounds
*if you don’t have a 1rep max or a 1rep heavy,

and your technique is where you have been training for it to be, 
go for it.

5 rounds of:
50 yard sled push @ 55% 1rep max back squat
50 yard sprint
10 back squats @ 55% of 1 rep max
*rest as needed, the order of the sprint and sled push may differ by round

 

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Jun
14

6 14 17

3 rounds of:
:30 bar hang
4 free standing kick ups to handstand hold, scale @ 4 donkey kicks
*hold handstand for as long as possible

3 rounds of:
:45 nose to wall handstand hold
*1:00 – 1:30 rest between rounds

1 round  of:
10 wall walks
*focus on maintaining a rigid midline

3 rounds of:
2:00 of rowing for meters
2:00 rest
1:30 of rowing for meters
1:30 rest
1:00 of rowing for meters
1:00 rest
:30 of rowing for meters
:30 of rest
*go hard, push hard, record each set

2 rounds of:
50′ waiters carry @ max load
*2:00 rest

2 rounds of:
100′ farmers carry @ max load with no stopping

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Jun
13

6 13 17

8 – 10 rounds of:
1 thruster for a 1 rep max
6 – 10 toes to bar

as many rounds and reps as possible in 6:00 of:
12 pull ups
12 thrusters @ 95lbs/65lbs
30 double unders

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Jun
12

6 12 17

4 rounds for time of:
250 meter row
10 single arm shoulder to overheads 5r/5l @ 70lbs/53lbs
10 goblet squats @ 70lbs/53lbs
200 meter run
*scaling options: increase load every round
16:00 time cap

20 – 16 – 12 – 8 – 4 – 2 reps of
monster walks
bench press
walking lunges
bent over row
hollow rocks
*20 double unders after every round

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Jun
11

6 11 17

5 – 7 rounds of:
3 hang power cleans for a 3 rep heavy
*17:00 time cap

“pukie” by hang power snatches & overhead squats:
0:00 – 1:00 – 1 hang power snatch, 1 overhead squat
1:00 – 2:00 – 2 hang power snatches, 2 overhead squats
2:00 – 3:00 – 3 hang power snatches, 3 overhead squats…..continue as far as possible, if unable to complete a set, start over with 1 rep until total time is called.
*load @ 95lbs/65lbs scale @ 75lbs/45lbs
*17:00 running clock

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Jun
10

6 10 17

REST DAY

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Jun
9

6 9 17

Box is Closed today. Coaches are taking a Holiday. Anyone with experience and a proven track record of safety and gym etiquette is eligible to have access to the box for open gym on days such as this. Send a email to info@crossfitbmw.com for more information.
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Jun
8

6 8 17

5 rounds of:
1:00 rowing
1:00 sumo deadlift high pulls @ 75lbs/55lbs
1:00 box jumps @ 24″/20″
1:00 rest

3 rounds of:
200 yard farmers carry @ max load
2:00 – 3:00 rest

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Jun
7

6 7 17

Varsity/Junior Varsity
5 rounds of:
5 deadlifts for a 5 rep max
:20 rest
max rep ring push ups
*2:00 rest between rounds

5 rounds for time of:
400 meter run
20 wall ball shots


Freshman
3 – 5 rounds of:
6 – 8 deadlifts
10 – 15 push ups
15 wall ball shots
8 – 10 elbow to hand planks
*:15 – :45 rest between movements

as many reps as possible in 12:00 0f:
200 meter run
man makers

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Jun
6

6 6 17

6 rounds of:
bench press
r1. 5 @ 55%
r2. 3 @ 65%
r3. 2 @ 75%
r4. 1 @ 85%
r5. 1 @ 95%
r6. 1 @ 95% +
*if you don’t have a 1rep max or a 1rep heavy,
and your technique is where you have been training for it to be, 
go for it.

3 rounds for time of:
400 meter run
20 hang power cleans @ 95lbs/75lbs
20 push press @ 95lbs/75lbs

super set 10 – 8 – 6 – 4 – 2 reps of:
hammer curls
monster walk
*increasing load every round
*scale @ 3 rounds of 10 reps each @ same load across

super set 10 – 8 – 6 – 4 – 2 reps of:
tricep extension
walking lunges
*increasing load every round
*scale @  3 rounds of 10 reps each @ same load across

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