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

Sep
17

9 17 17

4 rounds of:
500 meter row
as many rounds and reps as possible of
10 kettlebell swings @ 53lbs/35lbs
10 push ups
5:00 rounds, 5:00 rest

Sep
16

9 16 17

REST DAY

Sep
15

9 15 17

3 rounds of:
16 walking lunges 8r/8l
*2:00 rest
20 hammer curls 10r/10l
*2:00 rest
3 weighted pull ups

3 rounds for time of:
10 thrusters @ 135lbs/95lbs
20 pull ups
400 meter run

Sep
14

9 14 17

12 rounds of:
1 hang snatch
*1:30 rest between rounds
*increase load every round, technique and mechanics will function as measure of:

every 1:00 on the 1:00 for 10:00 perform:
5 burpee box jump overs @ 24″/20″
5 toe to bars

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