CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
27

3 27 19

5 rounds of d-lifts:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 d-lifts @ 82.5 % – 85%
*performed every 3:00

as many rounds and reps as possible in 12:00 0f:
3 handstand push ups @ strict
6
pull ups @ strict
12
pistols @ alternating

Mar
26

3 26 19

6 – 8 rounds of:
1 power clean – increasing load every round to 85% of your 1rep max
*performed every 2:00

6 rounds for load of:
500 meter row/400 meter run
4 cleans
*4:00 time cap per round – goal is to lift as much load as possible each round
adjust load as needed

Mar
25

3 25 19

5 rounds of bench press:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 bench press @ 82.5% – 85%
*performed every 3:00

1 round for time of:
50 burpees over the barbell
50 front rack alternating reverse lunges @ 95lbs/65lbs
50 push press @ 95lbs/65lbs
50 toes to bar

Mar
24

3 24 19

as many and reps as possible in 30:00 of:

15/12 calories row
12 d-lifts @ 155lbs/105lbs
9 hang power cleans 155lbs/105lbs
6 shoulder to overheads @ 155lbs/105lbs

*2 team member wod, 1 member alternating complete rounds at a time.

Mar
23

Rest\Recovery Day

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

Mar
22

3 22 19

19.5
33-27-21-15-9 reps for time of:
thrusters @ 95lbs/65lbs
chest-to-bar pull-ups
20:00 time cap



Mar
21

Box Closed Today

Take time to, work on your out door running, or.

Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Mar
20

3 20 19

Schedule Update:
Box is closed tomorrow, 3.21.19

4 rounds for times of:
40/30 calorie
row
800 meter run
50
double unders
*10:00 time cap per round – scale to insure 2:00 – 3:00 rest between rounds

Mar
19

3 19 19

5 rounds of back squats:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 back squats @ 82.5 % – 85%
*performed every 3:00

as many rounds and reps as possible in 15:00 of:
5 pull ups @ strict
10 push ups
15 air squats

Mar
18

3 18 19

8 rounds of snatch work:
2 – 3 @ 55%
2 – 3 @ 60%
2 –
3 @ 65%
2 – 3 @ 70%
1 – 2 @ 75%
1 – 2 @ 80%
1 – 2 @ 80%
1 – 2 @ 80%
*performed evy 2:00

5 rounds for max load of:
500 meter row
5 snatches
*5:00 time cap per round – goal is to lift as much load as possible each round
adjust load as needed


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