CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
27

9 27 17

3 rounds of:
6 bulgarian lunges
1:30 rest
max rep ring dips
1:30 rest
6 single leg romanian deadlifts
1:30 rest

4 rounds for time of:
5 front squats @ 185lbs/135lbs – 155lbs/115lbs from ground
5 bent over rows @ 185lbs/135lbs -155lbs/115lbs
5 floor presses @ 185lbs/135lbs -155lbs/115lbs
350 yard down and backs @ 25 x 25 – 50 x 50 – 100 x 100

Sep
26

9 26 17

3 rounds of:
350 meter row
*rest
25 thrusters @ 95lbs/65lbs
*rest
15 pull ups
*rest
*3 member team wod, rest is over once team member completes a station.

accessory work
4 super set rounds of:
12 dumbbell rows
12 cross body curls
*rest as needed between rounds

Sep
25

9 25 17

8 – 10 rounds of:

1 clean & jerk for a 1rep max
2:00 – 3:00 rest between rounds
20:00 time cap

 

“The Chief”

5 rounds of:
as many rounds and reps as possible in 3:00 of:
3 power cleans @ 135lbs/95lbs
6 push ups
9 squats
1:00 rest between rounds
*pick up where you ended previous round

 

 

Sep
24

9 24 17

4 rounds of:
4 – 6 deadlifts
2:00 rest
max rep strict handstand push ups @ 1:00
2:00 rest

as many rounds and reps as possible in 5:00 of:
10 push presses @ 115lbs/75lbs, from ground
15 kettle bell swings @ 53lbs/35lbs

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 toes to bar
10 box jumps @ 24″/20″

4 super set rounds of:
12 dumbbell flys
15 dumbbell bench presses
8 plyo push ups
*accessory work may be done as active rest in the 4 rounds of dead lifts/handstand push ups

Sep
23

9 23 17

REST DAY

Sep
22

9 22 17

4 rounds for max reps of:

as many reps as possible in 4:00 of:
500 meter row
max rep double unders
4:00 rest between rounds

superset
25 – 20 – 15 – 10 reps of:
barbell curls
overhead tricep extension

Sep
21

9 21 17

4 rounds of:
4 – 6 back squats
3:00 rest between rounds

as many rounds and reps as possible in 10:00 of:
10 box jump overs @ 24″/30″
10 alternating single arm dumbbell snatches @ 55lbs/35lbs
*teams of 2, alternating rounds

or perform: 2017 team series wod

21 – 15 – 9 reps of:
thrusters @ 50% – 55%  1rep max thruster
jumping pull ups

Sep
20

9 20 17

4 rounds of:
5 shoulder presses
1:30 rest
10 toes to bar @ technique/mechanics
1:30 rest

 team series wod 

9 – 15 – 21 reps of:
synchro thrusters @ 95lbs men/65lbs women
synchro burpees

Sep
19

9 19 17

4 rounds for times of:
800 meter run
or
8 x 100 yard sprints
*rest as needed between rounds

4 superset rounds of:
8 close grip bench presses
12 dumbbell flys

Sep
18

9 18 17

3 rounds for max reps of:
1:00 of wall ball shots @ 20lbs/14lbs
1:00 of power cleans @ 135lbs/95lbs
1:00 of box jump overs @ 24″/20″
1:00 of push press @ 95lbs/65lbs
1:00 of row @ calories
1:00 rest

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