CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
16

4 16 19

4 rounds of time of:
400 meter run
6 strict pull ups
12 shoulders to overheads @ 53lbs/35lbs
400 meter run
6 hang squat cleans @ 53lbs/35lbs
12 toes to bar

Apr
15

11 15 19

“Diane”
21 – 15 – 9 reps of:
d-lifts @ 225lbs/155lbs
handstand push ups

4 rounds of:
6 broad jumps
30 step bear crawls
:45 l-seat


Apr
14

11 14 19

10 rounds for time of:
400 meter run
10
over head squats @ 115lbs/75lbs
10 burpee box jump overs @ 24″/20″
*2 partner, alternating movements – partner A runs – partner B squats – partner A does burpee box jump overs (1 round) – partner B runs….etc


Apr
13

Rest\Recovery Day

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

Apr
12

4 12 19

4 superset rounds of:
8 bulgarian lunges 8l/8r – goal, 8 rep heavy
8 bent over rows – goal 8rep heavy
*load will be based @ increasing load every round (strength, speed), linear progression (fitness, maintenance, speed) and always mechanics

1 round for time of:
1000 meter
row
100
air squats
75
kettle bell swings @ 70lbs/53lbs
50 front rack
walking lunges @ 70lbs/53lbs – alternate arms as needed
75 kettle bell swings @ 70lbs/53lbs
100 air squats
1000 meter row

Apr
11

4 11 19

5 rounds of:
5 z-presses @ dumbbells – increase load every round – determined by technique and mechanics – goal, 5 rep max
1:15 rest
5
pull ups @ load – increase load every round – goal, 5 rep max
1:15 rest

as many rounds and reps as possible in 10:00 of:
40
double unders
10
alternating snatches @ 53lbs/35lbs kettle bells
10
chest to bar pull ups



Apr
10

4 10 19

3 rounds for as many reps as possible of:
2:00 of
rowing @ calories
2:00 of burpee box jump overs
2:00 of
air squats
400
meter run
*10:00 time cap per round – time your run if you like, be mindful at most that you can make adjustments to improve your previous times.

Apr
9

4 9 19

15 d-lifts
:20 res
max rep handstand push ups @ 1:00
2:00 rest
10 d-lifts
:20 rest
max rep handstand push ups @ 1:00
2:00 rest
5 d-lifts
:20 rest
max rep handstand push ups @ 1:00

4 rounds of:
as many rounds an reps as possible in 2:00
10 power cleans @ 115lbs/75lbs
10 push press @ 115lbs/75lbs
*2:00 rest between rounds


Apr
8

4 8 19

6 rounds for times of:
10 pull ups @ strict
15 toes to bar
20 push ups @ hand release
25 wall ball shots @ 20lbs/14lbs
*performed every 5:00

Apr
7

4 7 19

Box closed today.

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