REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00

*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken.

as many rounds and reps as possible in 12:00 of:
12 alternating kettle bell snatches @ 53lbs/35lbs
9 squat to box jump overs @ 30″/24″
6 bar muscle ups @ bar

“Friday BMW buyout challenge 2.1”
Todays get down:
3 – 2 – 1 – 2 – 1 – 1 reps for time of:
burpee
box jumps @ 24″/20″

Post your score to instagram or story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

5 rounds of:
3 snatches – :05 pause in between each snatch
*performed every 2:00 ref (1.27.19)

1 round for time of:
21 – 15 – 9 reps of:
thrusters @ dumbbells @ 50lbs/30lbs dumbbells
pull ups @ chest to bar

tabata plank:
palms
superman
left palm
hollow hold
right palm
hip bridge
left forearm
right forearms
*goal synchronized transition 

5 rounds of:
2 d-lifts
5 chin ups @ load
5 bent over rows
4 single arm dumbbell rows
*performed every 3:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week for the next 6 weeks, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

1 round for time of:
800 meter run
3 rounds of:
10 hang power cleans @ 135lbs/95lbs
10 shoulder to overheads @ 135lbs/95lbs
10 burpee box jump overs @ 30″/24″
800 meter run

3 – 5 rounds of:
3 pull ups
2 pistols
1 handstand push up

4 rounds for times of:
20/15 calorie row
15 thrusters @ 95lbs/65lbs
30 double unders 
15 toes to bar
20/15 calorie row
*performed every 8:00

5 rounds of:
5 bench presses
*performed every 2:00

5 rounds of:
4 bench presses @ dumbbells
*performed every 2:00

2 rounds of:
8 rear rack shoulder pressess @ snatch grip
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken.

2 rounds for time of:
20/15 calorie row
15 bench presses @ 225lbs/155lbs
400 meter run
*performed every 6:00 – go hard

every 2:00 for 18:00 perform:
:45 max rep ring muscle ups
*scale @ 3 – 4 low ring muscle ups + 3 roll to candle stick
60′ handstand walk
*scale @ partner assisted wall runs
:45 – 1:00 l-seat

every 1:00 on the 1:00 for 16:00 for max reps:
m1. row @ calories
m2. handstand push ups @ strict
m3. muscle ups @ bar
m4. :30 burpees

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

5 rounds of:
5 back squats 
*performed every 2:00

5 rounds of:
4 front squats
*performed every 2:00

2 rounds of:
8 front rack or rear rack lunges
*performed ever 2:00
*choose a challenging load that can be performed unbroken, goal is to add 2.5lbs/5lbs every week, if the increase in load causes a break in reps, drop set, until you are able to perform all reps unbroken

as many rounds and reps as possible in 12:00 of:
4 hang power cleans
8 front squats
12 alternating lunges @ farmers carry
*load @ 55lbs/35lbs kettle bells

“Friday BMW buyout challenge 3.21”
for time:
100 double unders
Post your score to instagram or your story and hashtag #bmwbuyoutchallenge and tag @crossfitbmw on to join the fun and a chance to take a prize

Note: Open Gym
Wear your sweats and hoodies, its drafty in the box,

5 rounds of:
3 push presses
*performed every 2:00, increase load every round for a 3rep heavy

“Row Helen Row”
3 rounds for time of:
500 meter run
21 kettle bell swings @ 70lbs/53lbs
12 pull ups