CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
5

3 5 18

5 rounds of:
3 push presses increasing load for a 3 rep heavy
*2:00 – 3:00 rest between rounds

6 rounds of back squats:
r1. 5 @ 70% – 75%
r2. 3 @ 75% – 80%
r3. 1 @ 80% – 85%
r4. 5 @ 75% – 80%
r5. 3 @ 80% – 85%
r6. 1 @ 85% – 90%
*2:00 – 3:00 rest between rounds

**between each of the above 11 rounds, alternate the following movements during the rest period of 9 of those rounds
10 chin ups
15 push ups
20 monster walks

2 rounds for times of:
400 meter run
10 muscle ups
10 dead lifts @ 70% – 75% 1 rep max
*8:00 time cap per round

Mar
3

3 4 18

Box is closed today in honor of today the box is closed.

Mar
3

3 3 18

REST DAY

Mar
2

3 2 18

18.2

on a continuous running clock with a 12:00 time cap perform:
1-2-3-4-5-6-7-8-9-10 reps for time of:
squats @ dumbbells @ 50lbs/35lbs
bar-facing burpees

1-rep-max clean

Time cap: 12 minutes to complete

Mar
1

3 1 18

If you are competing in the open, today will be an active recovery day, posted on white board.

8 rounds of:
2 d-lifts @ 80% + 2 shoulder presses, performed every 2:00

as many rounds and reps as possible in 5:00 of:
10 push presses @ 45lbs/35lbs oly-bar
10 pull ups @ jumping

rest 5:00

as many rounds and reps as possible in 5:00 of:
10 dips
10 squats @ 45lbs/35lbs oly-bar

Feb
28

2 28 18

every 1:00 on the 1:00 for 16:00 perform:
1 front squat, increase load every round, maintain once you hit 85% of your 1rep max

8 rounds for time of:
15/10 calorie row
10 burpees over the bar

3 superset rounds of:
20 walking lunges @ dumbbells @ shoulder rack position
20 monster walks
*:30 rest between rounds

3 superset rounds of:
16 lateral shoulder raises
16 reverse flyes

3 superset rounds of:
:30 sh0ulder presses
:30 overhead hold

Feb
27

2 27 18

8 rounds of:
1 high hang snatch + 1 mid hang snatch + 1 hang snatch @ increase load every round to 62% – 67% of 1 rep max snatch
perform every 2:00

every 1:00 on the 1:00 for 5:00 perform:
4 power snatches @ 52.5% – 57.5% of 1 rep max power snatch

5 rounds for time of:
15 wall ball shots @ 20lbs/14lbs
12 power snatches @ 95lbs/65lbs

3 rounds of:
3 strict pull ups @ load (weighted) + max rep chest to bar pull ups
6 handstand pull ups @ strict deficit
*rest as needed

Feb
26

2 26 18

clean & jerk, back squat set:
3 rounds of:
1 high hang clean & jerk + 1 hang clean & jerk + 1 clean & jerk @ 50% – 55% – 60% of 1rep max clean & jerk
3 back squats @ 55% – 60% – 65% of 1rep max back squat
perform every 2:00

5 rounds of:
1 hang clean & jerk @ 70% + 5 back squats @ 70%
1 hang clean & jerk @ 70% + 3 back squats @ 80%
1 hang clean & jerk @ 80% + 1  back squat @ 85%
1 hang clean & jerk @ 80% + 1  back squat @ 90%
1 hang clean & jerk @ 85% 
performed every 2:30 – 3:00

3 rounds of:
1 clean & jerk @ 90%
7 back squats @ 70%
every 2:30 – 3:00

3 rounds for times of:
50/35 calorie row
100 double unders
30 chest to bar pull ups @ skilled jumping
work rest 1:1

3 rounds of
:30 plank @ load
1:00 rest
150 yard suitcase carry @ increasing load every round
1:00 rest

Feb
25

2 25 12

3 rounds of:
5 box squats
8 – 10 single arm bench presss @ dumbbells
12 – 16 single arm rows @ dumbbells
1:00 plank
*increasing load every round or increase reps

every 10:00 for 30:00 perform:
400 meter run
100 double unders
30/20 calorie row
20 burpees

Feb
24

2 24 18

REST DAY

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