CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Dec
23

12 23 18

Schedule Update: No classes today. 9:00 a.m. class only December 25th, and January 1st, 2019

Dec
22

12 22 18

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
21

12 21 18

Schedule Update: 9:00 a.m. class only December 25th, and January 1st, 2019

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

4 rounds for max reps of:
rowing @ 2:00
rest @ :30
double unders @ 1:30
rest @ :30
push ups @ 1:00
rest @ :30
toes to bar @ :30
rest @ 1:30

Dec
20

12 20 18

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

every 1:00 on the 1:00 for 15:00:
m1. 12 chest to bar pull ups
m2. 9 handstand push ups @ strict
m3. 6 muscle ups or 6 burpee box jump overs @ 30″/24″
*scale by increasing or decreasing reps 

Dec
19

12 19 18

7 rounds of front squats:
r1. 4 @ 65%
r2. 3 @ 75%
r3. 2 @ 80%
r4. 3 @ 85%
r5. 2 @ 90%
r6. 1 @ 95%
r7. 2 @ 95%+
*performed every 2:00

1 round for time:
400 meter run
40 kettle bell sswings @ 53lbs/35lbs
40 single arm thrusters @ 20 right/20 left @ 53lbs/35lbs
40 kettle bell swings @ 53lbs/35lbs
400 meter run

 

Dec
18

12 18 18

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

8 rounds of:
1 hang snatch+ 1 snatch + 2 overhead walking lunges

4 rounds of:
max calorie row @ 1:00
max rep power snatches @ :30
*2:00 – 3:00 rest

Dec
17

12 17 18

8 – 10 rounds of:
1 shoulder press, increasing load every round for a 1 rep max
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
12 thrusters @ 95lbs/65lbs
12 toes to bar
12 box jumps @ 24″/20″

 

Dec
16

12 16 18

Today we will be hosting Lifts for Gifts,

Warm up, registration and checkin begins at 7:00 a.m.
The event will begin promply at 8:00 a.m.

Dec
15

12 15 18

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 16, 2018 at 8:00 a.m. now is a good time to do so.

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
14

12 14 18

4 rounds of:
1 sotts press + 1 over head squat + 1 squat jerk

8 – 10 rounds of:
1 power clean & jerk
*performed every 1:30 – 2:00

“Grace”
30 clean & jerks for time @ 135lbs/95lbs
*scale as needed, details discussed @ time of wod

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals

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