CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
25

5 25 17

4 rounds of:
10 handstand march + handstand walk @ 1 meter every :30

4 rounds of:
2 wall climbs + 4 shoulder taps every :30

8 – 10 rounds of:
1 split jerk, increasing load every round for a 1 rep heavy
*20:00 time cap

12 rounds for time of
5 pull ups 
10 dynamic push ups
15 dynamic squats
*12:00 time cap

4 super set rounds of:
8 reverse grip curls
8 high pulls

May
24

5 24 17

4 rounds of:
250 meter row
10 – 15 squats
15 – 20 jumping jacks

Varsity/Junior Varsity
5 rounds for time of:
30 bar facing burpees
10 handstand push up
*40:00 time cap


Freshman
3 – 5 rounds for time of:
15 – 20 burpees over the bar

10 seated over head presses @ dumbbells, scale up by increasing load every round
*40:00 time cap

May
23

5 23 17

Varsity/Junior Varsity

4 super set rounds of:
5 shoulder presses
16 single arm dumbbell presses 8r/8l
16 single arm dumbbell rows 8r/8l
*2:00 rest between each round

as many rounds and reps as possible in 12:00 of:
6 handstand push ups
9 ring dips
12 toe to bars

5 rounds, 1 every 5:00 for best time of:
500 meter row

 



Freshman

4 rounds of:
3 shoulder presses
8 – 10 russian box steps @ dumbbells
:30 – :45 plank each side
*:45 rest between movements and rounds

as many rounds and reps as possible in 12:00 of:
6 push ups
9 toe to bars
200 meter run

 

 

May
22

5 22 17

Schedule Update:
The 5:30 pm class for Monday the 22nd and Wednesday the 24th are open for registration.

Varsity/Junior Varsity
every 1:30 – 2:00 for 12:00 perform:
1 power clean increasing load every round for a 1rep heavy
8 – 10 chin ups


drop load to 65% and

every 1:30 – 2:00 for 12:00 perform:
1 clean @ increasing load every round for a 1rep heavy
8 seated arnold presses

4 rounds for max reps of:
250 meter row
max rep squat cleans @ 55% of 1rep max
*2:00 time cap per round, 2:00 rest between rounds



Freshman

every 2:00 for 12:00 perform:
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
every 2:00 for 12:00 perform:

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:
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_2424

May
21

5 21 17

 

in teams of 2, perform as many rounds and reps as possible in 30:00 of:
partner 1 performs – 50 double unders
partner 2 performs – 40 wall ball shots
partner 1 performs – 30 kettlebell swings
partner 2 performs – 20 burpees
partner 1 performs – 10 pull ups
partner 2 performs – 50 double unders…..

scale for freshman @

partner 1 performs -25 mountain climbers
partner 2 performs – 20 wall ball shots
partner 1 performs – 15 kettlebell swings
partner 2 performs – 10 burpees
partner 1 performs – 5 pull ups
partner 2 performs – 25 mountain climbers…..

tabata this:
6 rounds of:
russian twist
straddle sit ups
laying toe touches
pike sit ups
*each exercise is 8 rounds of :20 of work followed by :10 of rest
*scale up, add load

 

IMG_2673

May
20

5 20 17

REST DAY

IMG_2496

May
19

5 19 17

Hey BMW family!

 Unfortunately, I have to make some impromptu schedule changes.  I understand this is last minute and inconvenient, but prior arrangements for alternate coaching fell through.  Morning classes have been cancelled for today.  The 5:30 pm evening classes on the 22nd, 24th are also cancelled.  Please register for daily classes per the usual and those who were registered for the cancelled classes will be compensated for their inconvenience. Also continue to watch our social media channels including the BMW website for updated information as alternate Wod’s will be listed as well to compensate for the cancelled classes.  Thank you for your patience and understanding. Regularly scheduled classes will resume next week.

 ~Coach Bell

Varsity/Junior Varsity
6 rounds, 1 every 2:00 of:

1 front squat
*increasing load for a 1rep heavy
1 clean & jerk
*increasing load by 5% – 2.5% starting @ 57.5% for a 1rep max

4 rounds of: 1 every 2:00 of:
1 clean & jerk every 2:00
*increasing load by 5% – 2.5% starting @ 57.5% for a 1rep max
back squat every 3:00
r1. 6 @ 65%
r2. 4 @ 75%
r3. 2 @ 85%

2 rounds, 1 every 3:00 of:
back squats
r4. 2 @ 90%
r5. 1 @ 95%

1 round of:
max rep back squats @ 85%
*compare rep count to 4/24/17

3 rounds for times of:
20 calorie row
5 muscle ups
*ground to overheads
4:00 rest between rounds
*r1. 15 @ 135lbs/95lbs or 65% 1rep max
r2. 12 @ 165lbs/115lbs or 70% – 75% 1rep max
r3. 9 @ 205lbs/135lbs or 75% – 80% 1rep max



Freshman

4 – 6 rounds of:
8 – 10 shoulder presses @ dumbbells
20 russian step ups 10r/10l @ dumbbells
:45 plank
*:45 rest between movements and
*6 rounds if you’re not taking the :45 rest between movements allow 1:30 rest between rounds

as many rounds and reps as possible in 15:00 of:
10 push ups
10 toe to bars or 10 knee ups
200 meter run

IMG_2614

May
18

5 18 17

Hey BMW family!

 Unfortunately, I have to make some impromptu schedule changes.  I understand this is last minute and inconvenient, but prior arrangements for alternate coaching fell through.  Morning classes have been cancelled for today and Friday.  The 5:30 pm evening classes on the 22nd, 24th are also cancelled.  Please register for daily classes per the usual and those who were registered for the cancelled classes will be compensated for their inconvenience. Also continue to watch our social media channels including the BMW website for updated information as alternate Wod’s will be listed as well to compensate for the cancelled classes.  Thank you for your patience and understanding. Regularly scheduled classes will resume next week.

 ~Coach Bell

1 round for time of:
100 calorie row
75 box jump overs
50 bench press @ dumbbell/kettlebell @ 70lbs/50lbs 
25 deadlifts @ 315lbs/215lbs or 55%/65% 1rep max

scale @ partner wod with 1 partner working and 1 partner resting partitioning reps as needed

2 rounds for time of:
50 calorie row
40 box step overs
30 bench press @ dumbbell/kettlebell @  10lbs/20lbs
20 deadlifts @ 55lbs/75lbs

2 rounds of:
200 meter farmers carry @ heavy as possible
15 – 30 sit ups
15 – 30 back extensions
10 – 15 forearm curls

IMG_2674 IMG_2675

May
17

5 17 17

Hey BMW family!

 Unfortunately, I have to make some impromptu schedule changes.  I understand this is last minute and inconvenient, but prior arrangements for alternate coaching fell through.  Morning classes have been cancelled for this coming Thursday and Friday.  The 5:30 pm evening classes on the 22nd, 24th are also cancelled.  Please register for daily classes per the usual and those who were registered for the cancelled classes will be compensated for their inconvenience. Also continue to watch our social media channels including the BMW website for updated information as alternate Wod’s will be listed as well to compensate for the cancelled classes.  Thank you for your patience and understanding. Regularly scheduled classes will resume next week.

 ~Coach Bell


3 rounds of:

6 goodmornings
12 alternating reverse lunges
1:30 – 2:00 rest between rounds
*increase load using the same barbell for both movements
scale @ pvc 

4 rounds of:
4 – 6 push presses
6 – 8 bulgarian lunges
*increasing load every round lite to moderate loads
scale @ pve for push presses and zero load for lunges

1 round for time of:
400 meter run
15 – 30 toe to bars
800 meter run
15 – 30 toe to bars
400 meter run

IMG_2694

May
16

5 16 17

Varsity/Junior Varsity
8 rounds of:
2 snatches

decrease load to 65% and perform

4 – 6 rounds of:
1 snatch

*increasing load every round for a 2 rep, and 1 rep heavy, 2:00 – 3:00 rest between rounds 
*technique and mechanics is a must at every repetition, once you are unable to maintain,
reach and establish pose at every position (no excessive misses) the volume training session is over

7 rounds of:
2 back squats
*performed every 2:00 @ 4x1x1x1 tempo increasing load every round for a 2rep heavy, or @ 90% – 102.5% of
last weeks double

3 super set rounds of:
20 walking lunges
20 monster walks 
*increasing load every round, or not, rest as needed

1 round for time of:
400 meter run
6 muscle ups
15 handstand push ups
6 muscle ups
400 meter run

 



Freshman
4 rounds of:
8 – 10 alternating single arm dumbbell bench press
16 – 20 walking lunges
4 turkish get ups 2r/2l

3 rounds for time of:
400 meter run
30 sit ups

IMG_2716

 

Previous Page 76 77 78 79 80 81 82 83 84 85 Next Page