CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jan
31

1 31 17

Schedule Update:
No class on Sunday February 12th. Check the schedule for further updates on class schedule.
Thanks.

Varsity
as many rounds and rep as possible in 20:00 of:
8 overhead reverse lunges @ 115lbs/75lbs
15 chest to bar pull ups
8 overhead reverse lunges @ 115lbs/75lbs
15 calorie row

5 rounds of deadlifts:
r1. 10 @ 50%
r2. 10 @ 60%
r3. 8 @ 75%
r4. 6 @ 85%
r5. 4 @ 90%
2:00 – 3:00 rest between rounds

3 rounds of:
8 bent over barbell rows
8 glute ham raises @ partner
8 chin ups @ load
1:00 rest between each


Junior Varsity/Freshman
every 2:00 for 18:00 perform:
8 sumo deadlifts
8 single arm rows @ dumbbells 8r/8l
8 single arm dumbbell bench press 8r/8l

1 round for time of:
30 burpees over barbell
15 ground to overheads @ 135lbs/115lbs
30 burpee over barbell

*Freshman scale @
1 round for time:
25 burpees
50 kettle swings @ santa cruz
25 burpes

Jan
30

1 30 17

Varsity
3 rounds of:

12/15 calorie row
12 kipping handstand push ups @ 2″/4″ deficit
1 traveling pull up complex @ 5/7
*1:00 rest

6 rounds of:
1 snatch @ 90% – 95%
*perform every 2:00/12:00 time cap

1 round for time of:
100 double unders
27 thrusters @ 95lbs/65lbs 
30 bar facing burpees
27 thrusters @ 95lbs/65lbs
100 double unders
*thrusters no rack

3 rounds of:
20 tate presses
20 skull crushers
20 bench press
@ dumbbells 2:00 rest between rounds

*accessory conditioning/optional
10 rounds of:
500 meter row
:30 rest between rounds


Junior Varsity/Freshman
3 rounds of:
6 arnold presses
6 lateral shoulder raises
6 forward shoulder raises
1:oo rest

6 rounds of:
1 hang muscle snatch
1 hang power snatch
1 muscle snatch
1 power snatch
1 over head squat
1 hang snatch
1 snatch
perform every 2:00/12:00 time cap, add 5lbs from last complex 

as many rounds and reps as possible in  12:00 of:
6 strict pull ups/ring rows
9 push presses @ dumbbells
12 reverse lunges @ dumbells

Jan
29

1 29 18

Varsity:
6 rounds of:
2 – 3 front squats for 2 to 3 rep heavy
*2:00 – 3:00 rest between rounds

every 4:00 for 20:00 perform:
7 power clean & jerks @ 60% – 70%

as many rounds and reps as possible in 3:00 of:
6 burpee box jump overs @ 24″/20″
9 shoulder to overheads @ 115lbs/75lbs
12 toes to bar

1:30 rest

as many rounds and reps as possible in 4:00 of:
6 burpee box jump overs @ 24″/20″
9 shoulder to overheads @ 115lbs/75lbs
12 toes to bar

1:30 rest

as many rounds and reps as possible in 5:00 of:
6 burpee box jump overs @ 24″/20″
9 shoulder to overheads @ 115lbs/75lbs
12 toes to bar


Junior Varsity/Freshman
every 1:30 for 18:00 perform (4 rounds):
21 hip thrusters @ dumbbells 
15 push ups
10 ring rows
in addition to perform deadlifts every 3:00 for 18:00 as follows (6 rounds):
r1. 8 @ 50%
r2. 6 @ 60%
r3. 4 @ 70%
r4. 3 @ 80%
r5. 3 @ 80%
r6. 3 @ 80%

3 rounds for time of:
500 meter row
12 deadlifts @ 3/4 body weight or body weight
21 box jumps
*scale @ 
500 meter row
24 kettle bell swings @ russian
12 box jumps

Jan
28

1 28 17

REST DAY

Jan
27

1 27 17

3 rounds for times of:
12 burpee box jumps
50 ‘ handstand walk
1:00 rest between rounds

as many rounds and reps as possible in 3:00 of:
50 wall ball shots
30 toes to bar
15 ground to overheads @ 155lbs/105lbs

2:00 rest

as many rounds and reps as possible in 6:00 of:
50 wall ball shots
30 toes to bar
15 ground to overheads @ 155lbs/105lbs

2:00 rest

1 round for time of:
50 wall ball shots
30 toes to bar
15 ground to overheads @ 155lbs/105lbs

1 round of:
400 meter farmers carry @ heavy

Jan
26

1 26 17

in 10:00 “exactly” perform for a 1 rep heavy the push press

in 8:00 “exactly” perform for a 1 rep heavy the push jerk

in 6:00 “exactly” perform for a 1 rep heavy the split jerk

1 round for time of:
10 power snatches @ 165lbs/115lbs
*2:00 rest

1 round for time of:
10 power snatches @ 135lbs/95lbs
*2:00 rest

1 round for time of:
10 power snatches @ 95lbs/65lbs

5 rounds of back squat:
r1. 5 @ 70%
r2. 3 @ 80%
r3. 1 @ 85% – 90%
r4. 10@ 75%
r5. 10 @ 75%
*2:00 – 3:00 rest between rounds

as many rounds and reps as possible in 8:00 of:
6 hand stand push ups @ strict
12 calorie row
18 chest to bar pull ups

6 rounds of:
1:00 row
:30 sled push
*3:00 rest

Jan
25

1 25 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
all includes partner mashing

Jan
24

1 24 17

as many rounds and reps as possible in 5:00 of:
squat clean & jerk @ 165lbs/110lbs

rest until the clock reaches 15:00 and perform:

50 calorie row
50 chest to bar pull ups

5 rounds of deadlifts:
r1. 10 @ 50%
r2. 10 @ 60%
r3. 10 @ 70%
r4. 8 @ 75%
r5. 6 @ 80%
* 2:00 – 3:00 

3 rounds of:
20 monster walks
20 walking lunges
*2:00 rest between rounds

Jan
23

1 23 17

as many rounds and reps as possible in 5:00 of:
3 rounds for time of:
50 double unders
12 handstand push ups
1 traveling pull up complex

every 1:00 on the 1:00 for 12:00:
1 snatch @ 85%

1 round for time of:
20 burpee box jump overs
30 shoulder to over heads @ 155lbs/105lbs
40 dead lifts @ 155lbs/105lbs

3 rounds of:
20 tate presses
20 floor presses
20 overhead extensions

100 banded tri-push down

Jan
22

1 22 17

6 rounds of:
3 front squats
:04 descent, :01 pause, :01 ascent, :01 pause
*2:00 – 3:00 rest as needed, increasing load every round
*(move up in load from last cycle)

every 4:00 for 16:00:
9 ground to over head @ 55% – 65% @ 1rep max clean & jerk
*goal here is to go unbroken and efficient

2 – 4 rounds of:
20 calorie row
15 thrusters @ 115lbs/85lbs
7 muscle ups

*additional
3 rounds of:
30 banded hamstring curls @ lying or seated
:20 rest
30 banded glute bridges

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