CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Apr
6

4 6 17

Varsity/Junior Varsity
1 round of:
5 snatch grip straight leg deadlift
5 snatch pull
5 muscle snatch
5 overhead squat
5 snatch push press
5 drop snatch
5 snatch
*load @ 45lbs/35lbs

2 rounds of:
3 snatch grip straight leg deadlift
3 snatch pull
3 muscle snatch
3 overhead squat
3 snatch push press
3 drop snatch
3 snatch
*load @ 95lbs/65lbs

6 rounds of:
1 muscle snatch
increasing load every round
*1:30 rest

every 1:00 on the 1:00 for 12:00
1 high hang snatch @ 70%

25 – 20 – 15 – 10 reps of:
barbell shoulder shrugs @ 135lbs/95lbs
arnold presses
with
7 power cleans @ 135lbs/95lbs at the beginning of of each set and at the end of the last set

 



Freshman
1 round of:
5 high hang pull
5 high hang muscle snatch
5 hang pull
5 hang muscle snatch
5 snatch pull
5 muscle snatch
5 overhead squat
*load @ pvc – olybar

2 rounds of:
3 high hang pull
3 high hang power snatch
3 hang pull
3 hang power snatch
3 snatch pull
3 hang power snatch
3 overhead squat

as many rounds and reps as possible in 9:00 of:
300/250 meter row
10 single arm dumbbell power snatches left
10 single arm dumbbell power snatches right

every 2:00 for 18:00:
8 bent over rows
20 monster walks
1:00 nose to wall handstand hold

IMG_2238

Apr
5

4 5 17

Note:
make up wod today

Tech/Mech:
to be posted on white board

Skill:
to be posted on white board

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body

IMG_2237

Apr
4

4 4 17

Varsity/Junior Varsity/Freshman
12 rounds of cleans:
r1. 3 @ 60%
r2. 3 @ 60%
r3. 3 @ 60%
r4. 2 @ 70%
r5. 2 @ 70%
r6. 2 @ 70%
r7. 1 @ 80%
r8. 1 @ 80%
r9. 1 @ 80%
r10. 1 @ 90%
r11. 1 @ 90%
r12. 1 @ 90%

as many rounds and reps as possible in 8:00 of:
8 deadlifts
8 toes to bar
4 ground to overheads @ 135lbs/95lbs

4:00 rest

as many rounds and reps as possible in 8:00 of:
8 burpees 
8 ring dips
4 ground to overheads @ 135lbs/95lbs

IMG_2232

Apr
3

4 3 17

Varsity/Junior Varsity/Freshman
every 1:00 on the 1:00 for 21:00 perform:
m1. 15/10 calories on rower
m2. 20 double unders + 5 box jumps @ 20″/24″
m3. 15 chest to bar pull ups

3 rounds of:
8 glute ham raises
12 bulgarian lunges 6r/6l
12 below the knee dead lifts @ 50% rep max
*rest as needed

3 rounds of:
25 shoulder raises
25 lateral shoulder raise
16 reverse flys

IMG_2230

 

Apr
2

4 2 17

Varsity/Junior Varsity/Freshman

in 16:00 perform with a partner:
1 round for time of:
2500/2200 meter row
and
1 round for time and reps of:
100 wallballs @ 10lbs/14lbs – 14lbs/20lbs
100 kettle bell swings @ 53lbs/35lbs
100 lunges
100 goblet squats @ 53lbs/35lbs
*score #1 – row time
*score #2 – time to complete the 100’s
*details of wod to be posted on white board


Varsity/Junior Varsity/Freshman

:00 5 dead lifts

:30 5 dead lifts, 5 back squats

1:00 5 dead lifts, 5 back squats, 5 front squats,

3:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats

5:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges

8:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges

12:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters

16:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans

21:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans

26:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches

32:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches

38:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches, 5 cleans

44:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches, 5 cleans, 5 snatches
*load 95lbs/115lbs

Apr
1

4 1 17

Open To New Sports

REST DAY

 

Mar
31

3 31 17

Varsity
5 rounds of 1 snatch:

r1. 1 @ 65%
r2. 1 @ 70%
r3. 1 @ 75%
r4. 1 @ 80%
r5. 1 @ 85%
*2:00 rest between rounds

3 /5 rounds for times of:
400 meter run
5 / 7 muscle ups
10 over head squats @ 155lbs/105lbs
*5:00 time cap/25:00 total time cap

3 rounds of:
8 hammer curls
8 tricep kick backs
12 single leg calf raises

3 rounds of:
max rep L – seat flutter kicks
10 hollow rocks
30 L – seat leg lifts

 


 

Junior Varsity/Freshman
every 1:30 for 30:00 perform:
10/15 sit ups
25 meter bottom up kettle bell carry
8/10 bent over row
16/20 goblet squats

1 round for time of:
50 calorie row

Mar
30

3 30 17

Disease Deception and Dollars

1 round for time of:
“JONAH LOMU” (inspired by)
800 meter Run
44 wall ball shots
44 kettle bell swings @ 53lbs/35lbs
11 ground-to-over-head @ 135/95 lbs
11 thrusters @ 135/95 lbs
11 handstand push-ups
11 hang squat cleans @ 135/95 lbs
11 chest-to-bar pull-ups
11 shoulder-to-overhead @ 135/95 lbs
11 back squats @ 135/95 lbs
11 power cleans @ 135/95 lbs
44 wall balls @ 20/14 lbs
44 kettlebell swings @ 53lbs/35lbs
800 meter run
*compare to 5/13/16

 

Mar
29

3 29 17

Note:
make up wod today

Tech/Mech:
to be posted on white board

Skill:
to be posted on white board

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body

IMG_2217

Mar
28

3 28 17

Varsity/Junior Varsity
5 – 7 rounds of:

3 Z – presses @ dumbbells for a 3rep heavy
12 lateral lunges, 6 right/6 left @ dumbbells

1 round for time of:
30 Z – presses @ 85% of above 

4 rounds of:
12 bulgarian lunges, 6 right/6 left
6 chest to bar pull ups @ load

3 rounds of:
5 land mine rows
10 alternating dumbbell bench presses 5 right/5 left

every 2:00 for 20:00:
250/300 meter row


 Freshman
every 2:00 for 18:00:
m1. 12 ring rows
m2. nose to wall handstand hold @ 1:00
m3. L – seat or hollow hold @ 1:00

5 rounds for time of:
400 meter run
10 pull ups

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