CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
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.

Jun
14

6 14 19

1:30 couch mobility right
1:30 couch mobility left
1:30 ankle mobility right
1:30 ankle mobility left

2 rounds of:
:30 bear crawl
:30 pallof hold @ lunge right
:30 pallof hold @ lunge left
:30 hang from barbell @ overhand
:30 hang from barbell @ underhand

5 rounds of:
3
back squats @ 85% – 90%
*2:00 rest between each round

“Karen”
1 round for time of:
150
wall ball shots @ 20lbs/14lbs


Jun
13

6 13 19

Schedule reminder:
Box is closed Monday June 17th

2 rounds of:
:30 pallof hold @ band left
:30 pallof hold @ band right
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left 
:30 single leg plank right 

:30 single leg glute bridge left 
:30 single leg glute bridge right

:30 reverse snow angel
:30 reverse snow angel


10 rounds of:
2 snatch lift offs @ :02 pause at bottom of knee 
hang snatch @ :01 pause from bottom of the knee
*performed every 1:30 – 2:00 – increase load every round for a heavy complex – reference (5-29-19)

as many rounds and repa as possible in 12:00 of:
power snatches @ 135lbs/95lbs
9 burpees over the barbell
12 toes to bar


Jun
12

6 12 19

Schedule Update:
Impromtu bike ride following 6:30 p.m. class tonite.
Bring your wheels, destination to be determined at time of roll out.
Cruising is the theme. Time component, no longer than 30 – 45 minutes from start to finish.

10 wall slides
10 lateral lunges


3 rounds of:
:20 full support on rings
:10 catch support on rings

2 rounds of:
:30 donkey kicks
:30 shoulder taps

2 rounds of:
3 – 5 muscle ups @ pause in catch and extented position

(jump to support pause, dip to support pause)
30 meter handstand walks
(partner assistance or wall runs)
:45 – 1:00 L-seat
*performed every 2:00

as many rounds and reps as possible in 18:00 of:
6 handstand push ups @ strict
9 pull ups @ strict
12 alternating pistols
*scale as needed

Jun
11

6 11 19

1:30 couch mobility right
1:30 couch mobility left
1:30 ankle mobility right
1:30 ankle mobility left


2 rounds of:
:30 bear crawl
:30 shoulder taps @ plank
:30 rest
:30 rotational medicine ball toss left
:30 rotational medicine ball toss right
:30 10 single leg broad jumps @ 5 right/5 left
:30 rest

4 rounds of:
300 – 350 meter run
10 burpees
200 – 250 meter row
20
wall ball shots @ 20lbs/14lbs
50 double unders

*performed every 1:30

2 rounds of:
tabata you call it


Jun
10

6 10 19

:30 – 1:00 of hang from pull up bar @ overhand
:30 – 1:00 of hang from pull up bar @ underhand
10 russian baby makers
10 jefferson d-lifts
10 lung to A-pose

0:00 – 10:00 of barbell cycling mechanics:
clean d-lifts, clean pulls, muscle cleans, pose cleans, clean balance etc.
snatch d-lifts, snatch pulls, muscle snatch, pose snatch, snatch balance etc
push jerk, split jerk, etc.

2 rounds of:
:30 pallof hold @ band left
:30 pallof hold @ band right
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left 
:30 single leg plank right

:30 single leg glute bridge left 
:30 single leg glute bridge right

:30 bulgarian lunge @ dynamic left
:30 bulgarian lunge @ dynamic right


4 rounds for time of:
400 meter run
10 d-lifts @ 275lbs/185lbs or 55% 1rep max
15 toes to bar


Jun
9

6 9 19

2:00 toe mobility drillz
2:00 couch mobility drillz
2:00 shoulder mobility
2:00 ankle mobility

8 rounds of:
:20 heels to butt
:10 rest
:20 high knees
:10 rest

as many rounds and reps as possible in 30:00 of:
800 meter run as a team (200 – 200 – 200 – 200)
80 walking lunges @ farmers carry (20 – 20 – 20 – 20) @ 70lbs/53lbs
400 meter run/walk @ at farmers carry (200 – 200 – 200 – 200) @ 70lbs/53lbs
40 single arm push presses @ 70lbs/53lbs (10 – 10 – 10 – 10)
*2 partner wod – one set of dumbbells or kettle bells



Jun
8

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.

Jun
7

6 7 19

1:00 of banded scarecrow
10 reverse snow angels

2 rounds of:

:30 superman holds
:30 floor press @ dumbbells
:30 hollow hold
:30 shoulder/toe taps @ plank
:30 overhead tricep extension
*:30 rest

every 1:00 on the 1:00 for 5:00:

4 half windmills @ kettle bell

8 rounds of:
1 bench press – increasing load every round to 90% – 95% 1rep max:
*performed every 2:00

every 2:00 for 8:00 perform:
8 bench presses @ 80%
8 bent over rows

every 1:00 on the 1:00 for 6:00 perform:
12 ying yang (push up – shoot through – dip)
25 flyes






Jun
6

6 6 19

1:00 banded lat mobility left
1:00 banded lat mobility right
1:00 banded hip mobility @ sampson stretch left
1:00 banded hip mobility @ sampson stretch right
1:00 lateral band step left
1:00 lateral band step right

3 rounds of:
1
cluster + 2 – 3 thrusters

1 round of:
:30 of rowing
3 pull ups or burpees
:20 of rowing
3 pull ups or burpees
:10 of rowing
3 pull ups or burpees


1 round for time of:
21 – 15 – 9 reps of:
thrusters @ 95lbs/65lbs
pull ups – kipping pull up – butterfly pull up


2 rounds of:
8 bulgarian lunges
8 leg curls @ hanging
8 monster walks

*1:00 rest between moves and rounds



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