CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
18

1 18 18

8 – 10 rounds of:
1 back squat, increasing load every 2:00 to 90% – 95%
r1. @ 60%
r2. @ 65%
r3. @ 70%
r4. @ 75%
r5. @ 80%
r6. @ 85%
r7. @ 87.5%
r8. @ 90%
r9. @ 92.5%
r10. @ 95%

every 1:00 on the 1:00 for 6:00:
1 back @ 85% – 90%

3 rounds for time of:
20 d-lifts @ 185lbs/135lbs
20 chest to bar pull ups

Jan
17

1 17 18

5 rounds of:
3 bench press,
r1 @ 70%

r2. @ 75%  
r3. @ 80%
r4. @ 85%
r5. @ 90% 
or increase load every round for a 3 rep heavy or maintain load for linear progression
1 power snatch, increasing load every round
*every 3:00

2 rounds of:
max rep bench press @ 70%
1 power snatch, increasing load every round
*every 3:00
**7 rounds increasing load for a 1 rep heavy power snatch

every 1:00 on the 1:00 for 12:00:
1 snatch @ 90% to 100% of your power snatch

Jan
16

1 16 18

6 – 8 super set rounds of:
shoulder press:
r1. 5 @ 65% + 16 bulgarian lunges @ 8l/8r
r2. 3 @ 75% + 16 monster walks @ 8l/8r
r3. 1 @ 80% + 16 bulgarian lunges @ 8l/8r
r4. 1 @ 85% + 16 monster walks @ 8l/8r
r5. 1 @ 87.5% + 16 bulgarian lunges @ 8l/8r
r6. max rep @ 72,5% + 16 monster walks @ 8l/8r
*performed every 2:00 minutes 0n the minute
3:00 rest
r7. max rep @ 62.5% + 16 bulgarian lunges @ 8l/8r + 16 monster walks @ 8l/8r
*max rep note; no longer than :03 rest @ rack position, any sign of breaking of the midline or misalignment means set is over

every 1:00 on the 1:00 for 21:00:
m1. 15/10 calorie @ row
m2. 15 burpees
m3. 20 overhead squats @ 45lbs/35lbs

3 superset rounds of:
10 forward shoulder raises
10 lateral shoulder raises
10 reverse flys
1:00 rest

Jan
15

1 15 18

8 rounds of:
1 squat clean + 2 front squats @ 85% 1 rep max squat clean
*performed every 2:00

5 rounds of:
:30 ground to overheads @ 175lbs/125lbs
1:00 rest

as many rounds and reps as possible in 7:00 of:
100 double unders
30 alternating single arm snatches @ 50lbs/30lbs
7 muscle ups

4 rounds of:
:30 hollow rocks @ 10 – 12
:30 russian twist @ 10 – 12

Jan
14

1 14 18

4 rounds of:
r1. max rep push press @ 175lbs/125lbs
1:00 rest
r2. max rep push press @ 155lbs/115lbs
1:00 rest
r3. max rep push press @ 135lbs/95lbs
1:00 rest
r4. max rep push press @ 115lbs/75lbs
*performed @ :03 pause in pose 1, and a :01 pause in pose 3

3 superset rounds of:
max rep dumbbell bench press
max rep dips
max rep push ups
1:30 rest
*dumbbell 

as many reps as possible in 7:00 of:
1000 meter row
max rep wall balls @ 30lbs/20lbs

1 round of:
200 meter sled push @ load to be determined

Jan
13

1 13 18

REST DAY

Jan
12

1 12 18

every 1:00 on the 1:00 for 12:00 perform:
2 box squats, load and percentages to be posted on white board

as many rounds as possible in 7:00 of:
30 double unders 
15 power snatches @ 75lbs/55lbs

rest 7:00

as many rounds and reps as possible in 7:00 of:
burpees to 6″ target above reach

7:00 rest

as many meters as possible in 7:00 of:
row

*scale amraps to :30/:45 of work :30/:45 of rest for 7:00.

Jan
11

1 11 18

6 rounds of:
1 high hang snatch
1 hang snatch
*increasing load every round for a heavy high hang snatch
1 power or split jerk
r1. @ 60%
r2. @ 65%
r3. @ 70%
r4. @ 75%
r5. @ 80%
r6. @ 85%
*performed every 2:00

6 rounds of:
3 front squats + 1 power or split jerk @ 90%
*performed every 2:00

every 3:00 on the 3:00 mark perform:
3m. 40/30 calorie row
3m. 20 ball slams + 20 wall ball shota
3m. 400 meter run
3m. 3 rounds of: 5 pull ups + 10 push ups + 15 squats

every 1:00 on the 1:00 for 5:00 perform:
8 lateral shoulder raises
8 bicep curls
*increasing load every round for a heavy, manageable round of each @ dumbbells

Jan
10

1 10 18

“Helen”
3 rounds for time of:
400 meter run
21 kettle bell swings
12 pull ups

every 1:00 on the 1:00 for 9:00 perform:
m1. 10 hollow rocks to l-seat
m2. 6 negative enter the dragon flags
m3. 20 alternating side scissor kick toe to bars

Jan
9

1 9 18

6 – 8 super set rounds of:
1 squat clean, increasing load to 85% of your 1 rep max
shoulder press:
r1. 5 @ 65%
r2. 4 @ 70%
r3. 3 @ 75%
r4. 1 @ 80%
r5. 1 @ 85%
r6. max rep @ 70%
*performed every 2:00 minutes 0n the minute
3:00 rest
r7. max rep @ 60%
*max rep note; no longer than :03 rest @ rack position, any sign of breaking of the midline or misalignment means set is over

4 rounds of max rep power cleans with 2 rounds of max rep push presses:
:30 of power cleans @ 55% 1 rep max squat clean
1:00 rest
:30 of power cleans @ 60% 1 rep max squat clean
1:00 rest
max rep push press @ 75% shoulder press
:30 of max rep power cleans @ 65% 1 rep max squat clean
1:00 rest
:30 of max rep power cleans @ 70% 1 rep max squat clean
1:00 rest
max rep push press @ 75% shoulder press
*max rep note; no longer than :03 rest @ rack position and ground position

as many rounds and reps as possible in 6:00 of
30/20 calorie row
20 burpees over erg
10 muscle ups
5 ground to over heads @ 65% shoulder press

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