CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
11

2 11 17

REST DAY

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Feb
10

2 10 17

Varsity/Junior Varsity/Freshman
3 rounds of:
50 double unders
1 traveling pull up complex @ 5/7
1:00 rest between rounds

as many rounds and reps as possible in 7:00 of:
30 double unders
15 power snatches @ 75lbs/55lbs

8:00 rest

as many rounds and reps as possible in 7:00 of:
burpees @ 6″ target

8:00 rest

as many meters as possible in 7:00 of:
row


Junior Varsity
5 rounds of:
as many rounds and reps as possible in 3:00 of:
50 air squats
40 anchored sit ups
30 push ups
20 pull ups
3:00 rest between rounds,pick up where you left off


Freshman
5 rounds of:
as many rounds and reps as possible in 3:00 of:
40 air squats
30 anchored sit ups
20 push ups
10 pull ups
3:00 rest between rounds,pick up where you left off

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Feb
9

2 9 17

Varsity
increase load for 15:00 to establish a 1 rep heavy push press

1:00 rest

every 1:00 on the 1:00 for 5:00 perform:
1 split jerk with :02 hold in the catch @ above load

1 round for time of:
5 power snatches @ 185lbs/125lbs
10 power snatches @ 155lbs/105lbs
15 power snatches @ 115lbs/75lbs
20 power snatches @ 95lbs/65lbs
*changing of weights quickly has become and is a tested skill our sport

5 rounds of back squat:
r1. 5 @ 70%
r2. 3 @ 80%
r3. 1 @ 85 – 90%
r4. 10 @ 80%
r5. 10 @ 80%
*2:00 – 3:00 rest between rounds

2 rounds of:
400 meter farmers carry @ 70lbs/53lbs

*accessory conditioning
every 4:00 for 12:00, 16:00, 20:00 0r 24:00 perform:
:30 row @ 8 – 10
:30 sled sprint
:15 rest


Junior Varsity
5 rounds of deadlifts:
r1. 8 @ 50%
r2. 6 @ 60%
r3. 4 @ 70%
r4. 2 @ 75%
r5. 2 @ 85%
*3:00 rest between rounds

5 rounds for time of:
24 kettle bell swings @ 70lbs/53lbs
12 alternating reverse lunges @ 70lb/53lb
12 box jumps @ 24″/20″


Freshman
every 1:30 for 18:00 perform:
m1. 20 banded leg curls
m2. 10 ab wheels
m3. bent over rows @ barbell with underhand grip

5 rounds for time of:
18 kettle bell swings
12 alternating reverse lunges
6 box steps

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Feb
8

2 8 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
all includes partner mashing

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Feb
7

2 7 17

Varsity/Junior Varsity
as many rounds and reps as possible in 7:00 of:
3 thrusters @ 100lbs/65lbs
3 chest to bar pull ups
6 thrusters @ 100lbs/65lbs
6 chest to bar pull ups
9 thrusters @ 100lbs/65lbs
9 chest to bar pull ups
12 thrusters @ 100lbs/65lbs
12 chest to bar pull ups
15 thrusters @ 100lbs/65lbs
15 chest to bar pull ups
18 thrusters @ 100lbs/65lbs
18 chest to bar pull ups
21 thrusters @ 100lbs/65lbs
21 chest to bar pull ups….continue to add 3 reps to each movement until time expires

rest 5:00

1 round for time of:
60 bar facing burpees
12/15 muscle ups

6 rounds of deadlifts:
r1. 10 @ 55%
r2. 10 @ 65%
r3. 6 @ 75%
r4. 8 @ 80%
r5. 6 @ 85%
r6. 4 @ 90%
2:00 – 3:00 rest between rounds

three rounds of:
20 monster walks
20 walking lunges
2:00 rest between rounds


Freshman
as many rounds and reps as possible in 7:00 of:
3 thrusters 
3 pull ups
6 thrusters
6 pull ups
9 thrusters 
9 pull ups
12 thrusters 
12 pull ups….continue by repeating cycle until time expires
*scale @ thrusters with dumbbells/medball/15lb-35lb bar

1 round of:
400 meter farmers carry

1 round for time of:
40 wall ball shots
20 burpees
30 wall ball shots
15 burpees
20 wall ball shots
10 burpees

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Feb
6

2 6 17

Varsity
3 rounds @ tech/mech pace of:
10-12 kipping handstand push ups
50 double unders
3-5 bar muscle ups

every 2:00 for 20:00 snatch
m1. 1 @ 60%
m2. 1 @ 65%
m4. 1 @ 70%
m6. 1 @ 75%
m8. 1 @ 80%
m10. 1 @ 85%
m12. 1 @ 90%
m14. 1 @ 95%
m16. 1 @ 97.5%
m18. 1 @ 97.5% +

3 rounds for time of:
15 calorie row
15 front rack kettle bell squats @ 70lbs/53lbs
15 toes to bar

3 rounds of:
1:00 handstand push ups
1:00 rest
1:00 chin ups
1:00 rest
1:00 ring dips
1:00 rest

*accessory conditioning (3 – 4 hours before or after session)
5 rounds of:
1000 meter row
2:00 rest between rounds


Junior Varsity
every 2:00 for 20:00 perform:
1 power clean & split jerk, increasing load every round

“Elizabeth”
21 – 15 – 9 reps for time of:
power cleans @ 135lbs/95lbs
ring dips


Freshman
3 rounds of:
6 turkish get ups @ 3r/3l
:45 rest
100′ bottom’s up kettle bell carry @ 50l/50r
:45 rest
20 monster walks @ dumbbells
:45 rest
:45 side plank right
:45 side plank left
:45 rest

3 rounds for time of:
30 kettle bell swings
20 push ups

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Feb
5

2 5 17

Varsity
every 1:00 on the 1:00 for 5:00 front squat:
m1. 2 @ 60%
m2. 2 @ 65%
m3. 2 @ 70%
m4. 1 @ 75%
m5. 1@ 80%

1:00 rest

every 2:00 for 10:00 front squat:
m7. 1 @ 85%
m9. 1 @ 87.5% – 90%
m11. 1 @ 92.5% – 95%
m13. 1 @ 95% – 97.5%
m15. 1 @ 97.5% – 1025%

every 3:00 for 12:00 power clean & push jerk:
m1. 5 @ 65% – 70%
m3. 5 @ 65% – 70%
m6. 5 @ 65% – 70%
m9. 5 @ 65% – 70%

3 rounds of:
:30 sled push
6 sumo deadlifts @ 50% 1rep max deadlift
:30 sled push

6 rounds for times of:
500 meter row
6 burpee box jumps
1:00 rest between rounds

*goal is to keep your rounds within :10 of each other from fastest to slowest, know where you can pace between push and recovery
rounds

 



Junior Varsity

4 rounds of:
as many rounds and reps as possible in 10:00 of:
1000 meter row
9 toes to bar
12 chest to bar pull ups
15 hand stand push ups



Freshman

4 rounds of:
as many rounds and reps as possible in 10:00 of:
1000 meter row
6 toes to bar
9 pull ups
12 hand stand push ups or l-seated dumbbell presses 

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Feb
4

2 4 17

REST DAY

Feb
3

2 3 17

The Overheard Press, on The CrossFit Open

Varsity
as many rounds and reps as possible in 5:00 of:
1 power cleans @ 225lbs/155lbs
1 muscle up
2 power cleans @ 225lbs/155lbs
2 muscle ups
3 power cleans @ 225lbs/155lbs
3 muscle ups
4 power cleans @ 225lbs/155lbs
4 muscle ups….adding 1 rep every cycle for 5;00

rest exactly 5:00 when the clock hits 10:00 complete

as many rounds and reps as possible in 5:00 of:
3 power snatches
6 toes to bar
9 box jumps @ 24″/20″

rest exactly 5:00 when the clock hits 20:00 complete

as many rounds and reps as possible in 5:00 of:
2 thrusters @ 135lbs/95lbs
2 burpees over the bar
4 thrusters @ 135lbs/95lbs
4 burpees over the bar
6 thrusters @ 135lbs/95lbs
6 burpees over the bar….adding 2 reps every cycle for 5:00

rest exactly 5:00 when the clock hits 30:00 complete

as many rounds and reps as possible in 5:00 of:
20 kettle bell swings @ 53lbs/35lbs
20 hand release push ups

 



Junior Varsity/Freshman
partner wod with 1 partner working at a time to complete:
100 kettle bell swings @ 53lbs/35lbs
400 meter run
100 barbell thrusters @ 45lbs/35lbs
400 meter run
100 pull ups
400 meter run
100 barbell thrusters @ 45lbs/35lbs
400 meter run
100 kettle bell swings @ 53lbs/35lbs
*running the full distance together

Feb
2

2 2 17

CrossFit Games

Varsity
increase load for 15:00 to establish  a 1 rep heavy power clean

4 rounds of:
5 power snatches @ touch & go
2;00 rest between rounds
*increase load every round for a 5 rep heavy

5 rounds of back squat:
r1. 5 @ 70%
r2. 3 @ 80%
r3. 1 @ 85% – 90%
r4. 10 @ 78%
r5. 10 @ 78%
2:00 – 3:00 rest between rounds 
*use spotters and spotter arms

10 rounds of:
10 calorie row
1 traveling pull up complex @ 5/7

*accessory conditioning/optional
every 1:00 for 15:00
m1. :45 of rowing
m2. :45 of sled push
m3. rest

 


Junior Varsity/Freshman
1 round for time of:
50 calorie row

every 1:30 for 30:00
 15 push ups (scale up to handstand push ups)
 25 meter bottoms up kettle bell carry 25l/25r
 10 sumo deadlift high pulls @ kettle bell
 20 goblet squats

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