CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
23

Sunday

every 1:00 on the 1:00 for 12:00:
3 inch worms
:30 row
10 boot strappers
:30 static hang

5 rounds for time of:
500 meter row or 400 meter run (together or solo)
20 d-lifts @ 225lbs/155lbs @ 10 each
30 pull ups @ 15 each
*2 partner wod – details explained at white board

Feb
22

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.

Feb
21

Friday

2:00 couch mobility
2:00 ankle mobility
4 matrix lunges
8 wall squats @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
:30 lateral band walk left
:30 lateral band walk right
:30 bear crawls
:30 alternating revers lunges
*1:00 rest


5 rounds of:
2 back squats @ increase load every round for a 2 rep heavy
*2:00 – 2:30 rest between rounds – scale and modify to all fitness goals

buy in every round:

as many reps as possible in 1:00 of mountain climbers @ left + right = 1
4 rounds for times of:

10 kettle bell swings
10 d-lifts 
10 kettle bell swings
10 leg lift overs x 2
10 kettle bell swings
10 goblet squats 
10 kettle bell swings

10 shoulder to over heads
10 kettle bell swings
10 reverse lunges @ alternating 
*load @ 70lbs/53lbs kettle bell

Feb
20

Thursday

1:00 pec mobility @ lacross ball – left/right
1:00 shoulder mobility @ lacross ball – left/right
:30 hawaiian squat – left/right
:30 camel walk with wrist stretch

2 rounds of:
:30 single arm clean and push press
*:30 rest – vary cleans @ squat – split – power

3 – 4 rounds of:
1 – 2 push jerks – use thes rounds to warm up – with little to no rest between rounds to 70% or starting load

12 rounds of push jerk:
rounds 1 – 4 perform 2 @ 70%
rounds 5 – 8 perform 2 @ 80%
rounds 9 – 10 perform 1 @ 90%
rounds 11 – 12 perform 2 @ 92.5% – 95%
*performed every 2:00


5 rounds for time of:
10 push presses @ 135lbs/95lbs
10 toes to bar

Feb
18

Tuesday

2:00 shoulder mobility @ band @ left/right
2:00 quad mobility @ left/right
2:00 calf@ left/right
2:00 free style @ left/right
*16:00


2 rounds of:
:30 palloff hold @ overhead @ left/right
:30 lateral walk @ band @ left/right
:30 goodmornings @ band
:30 russian step ups @ left/right
:30 single leg glute bridges @ left/right
*12:00 – 15:00 work time


3 rounds of:
8 dips
:20 rest
8 pull ups
:20 rest
50′ bear crawl
:20 rest
20 sit ups
*1:00 rest betweeen rounds – body weight to adding and increasing load every round by goal


as many rounds and reps as possible in 15:00 of:
10 alternating single arm snatches @ 50lbs/35lbs – @ 53lbs/35lbs
10 push ups
10 alternating pistols
*moderate to high intensity wod – use good form – scale and modify as needed





Feb
17

Monday

wod to be posted on white board

Feb
16

Sunday

wod to be posted on white board

Feb
15

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.

Feb
14

Friday

2:00 couch mobility
2:00 hamstring mobility
12 lunge to A-pose
12 alternating single leg d-lifts

2 rounds of:
lateral band walk left @ :30 
lateral band walk right @ :30
glute bridges @ :30
alternating single leg glute bridges @ :30
*1:00 rest


5 rounds of:
3 d-lifts
@ increase load every round for a 3 rep heavy
*2:00 rest between rounds


3 rounds of:
12 romanian d-lifts @ dumbbells/kettle bells
12 bench press @ dumbbells/kettle bells
:30 rest
12 alternting reverse lunges
12 rows @ dumbbells/kettle bells

*performed as super sets – linear progression or increase load every round

3 rounds of:
as many rounds and reps as possible in 2:00 of
5 burpees
10 kettle bell swings @ santa cruz
*rest 2:00 – pick up where you left off previous round


Feb
13

Thursday

2 rounds of:
5 single arm ring rows
10 push ups @ full external rotation
10 band pull throughs
:30 static hold from pullup bar @ underhand grip
5 single arm over head cossack squat squats
*:15 rest between each move


8 rounds of:
2 split jerks – increase load every round
*performed every 2:00

3 rounds for max reps of:
15/12 calorie row
15 chest to bar pull ups
max rep handstand push ups
*3:00 time cap per round – 6:00 rest between each round – enforced nasal breathing


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