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

Mar
27

3 27 17

Varsity
4 rounds of front squats:
r1. 5 @ 60%
r2. 5 @ 70%
r3. 5 @ 75%
r4. 5 @ 75%
2:00 rest between rounds

every 2:00 for 8:00 perform:
2 snatch presses (2 rounds)
then:
2 snatch push presses + 2 overhead squats (2 rounds)

every 1:30 for 12:00 perform:
2 high hang snatch @ 60% increasing to 65% (2 rounds)
then:
1 hang snatch @ 65% increasing to 70% (2 rounds)
then:

every 2:00 for 12:00 perform:
1 snatch @ 70% increasing to 85% (4 rounds)
gradually increase load by 2,5% – 5% based on intensity and technique

5 rounds of back squat:
r1. 10 @ 60%
r2. 8 @ 65%
r3. 6 @ 70%
r4. 6 @ 75%
r5. 6 @ 80%
2:00 rest between rounds

1 round of:
400 meter heavy farmers carry

 



Junior Varsity
5 rounds of:
10 shoulder press @ dumbbell 5r/rl
6 shoulder shrugs

as many rounds and reps as possible in 12:00 of:
12 power cleans @ 135lbs/95lbs
12 push presses @ 135lbs/95lbs
12 front rack reverse lunges alternate 6r/6l

1 round of:
400 meter heavy farmers carry

 



Freshman
5 rounds of:
10 shoulder press @ dumbbell 5r/rl
6 shoulder shrugs

as many rounds and reps as possible in 12:00 of:
12 shoulder to overhead @ kettle bells (start with strict presses)
12 front rack lunges @ kettle bells
12 push ups @ plyo

1 round of:
400 meter heavy farmers carry

 

 

Mar
26

3 26 17

Nutrition With Lipson: Part 1

Varsity
3 rounds of:
400 meter run
5/7 traveling pull ups
max rep hand stand push ups @ strict

5 rounds of:
5 bench press @ 5rep heavy
10 dead lifts @ 225lbs/155lbs
25 kettle bell swings

as many rounds and reps as possible in 10:00 of
200 meter run
6/8 muscle ups
1 box jump @ max height


Junior Varsity
5 rounds for time 2 partner team wod:
400 meter run (partners must stay together)
20 deadlifts (10 each @ 225lbs/155lbs
30 pull ups (15 each)


Freshman
5 rounds for time 2 partner team wod:
400 meter run (partners must stay together)
50 kettle bell swings (25 each)
20 pull ups (10 each) @ strict

IMG_2208

Mar
25

3 25 17

Mar
24

3 24 17

17.5 Open Work Out

10 rounds for time of:
9 thrusters @ 95lbs/65lbs
35 double unders
40:00 time cap

scale @

10 rounds for time of:
9 thrusters @ 65lbs?45lbs
35 single unders
40:00 time cap

IMG_2120

Mar
23

3 23 17

Due to maintenance issues the box is closed this morning. If everything goes as scheduled, afternoon classes will be at the usual times. Sorry about the short notice. Put this on your wod report:

4 rounds for time of:
25 push ups
1:00 plank
25 sit ups
1:00 hollow hold/tuck hold
25 squats
1:00 squat hold/wall sit
post times on:

IMG_2153

Mar
22

3 22 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_2145

Mar
21

3 21 17

wod to be posted on white board

Varsity
10 rounds of:
2 clean lift offs
1 clean
2:00 rest between rounds

21 – 15 – 9 reps of:
thrusters @ dumbbells 50lbs/35lbs
burpees

3 rounds of:
10 hip thrusters @ barbell
10 single arm rows

3 rounds of:
10 bulgarian lunges
15 ghd sit ups

*every 3:00 for 30:00 perform @ maximal effort:
:30 row


Junior Varsity
4 rounds of:
400 meter run
15 burpee box jump over @ 24″/20″
20 alternating dumbbell snatches @ 55lbs/35lbs 1or/10l


Freshman
4 rounds for times of:
500 meter row
15 burpees
20 walking lunges @ farmers carry 10r/10l
400 meter row
*10:00 time cap

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