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

IMG_2963

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

DMFL_Vendor_PukieClassic_th

Jun
10

6 10 17

REST DAY

IMG_2921

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.
IMG_2778

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

IMG_3001

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

IMG_2869

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

IMG_2813

Jun
5

6 5 17

3 rounds of:
200 meter row
10 medicine ball cleans
5 broad jumps

8 rounds of:
4 cleans @ 80% – 90%, every 1:30 – 2:00

1 round for time of:
30 back squats* @ 165lbs/115lbs or @ 55% – 60% 1rep max 
60 box jump overs @ 24″/30″
*bar comes from the ground


Freshman
3 rounds of:
200 meter row
10 medicine ball cleans
5 broad jumps

6 rounds, 1 every 1:30 – 2:00 of:
1 high hang muscle clean
1 hang pull
1 hang muscle clean
1 clean pull
1 muscle clean
6 push ups
*@ same load each round or increasing load @ coaches discretion

6 rounds, every 1:30 – 2:00 of:
1 muscle clean

1 front squat
1 medicine ball clean
6 seated dumbbell presses
*@ same load each round or increasing load @ coaches discretion

4 rounds for max reps of:
5 box steps/jumps
250 meter row

max rep air squats/squats with medicine ball/or medicine ball cleans @ coaches discretion
*2:00 time cap per round, 2:00 rest between rounds

IMG_2832

Jun
4

6 4 17

1 round for time of:
500 meter row
400 meter run
50 air squats
10 burpees
40 sit ups
10 burpees
30 walking lunges
10 burpees
20 kettlebell swings @ 53lbs/70lbs @ santa cruz
10 burpees
3 down & backs @ bear crawls
10 burpees
20 kettlebell swings @ 53lbs/70lbs @ santa cruz
10 burpees
30 walking lunges
10 burpees
40 sit ups
10 burpees
50 air squats
400 meter run
500 meter row

IMG_2797

Jun
3

6 3 17

REST DAY

IMG_2741

Previous Page 72 73 74 75 76 77 78 79 80 81 Next Page