CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
15

Lifts For Gifts

7:00 a.m. – 7:45 a.m. box will be open registration, weigh in, warm up and mobility.

7:45 – 8:00 a.m. rules, safety and competition format briefing.

8:00 a.m. – 9:30 a.m. 6:00 to perform a 1rep max back squat

9:30 a.m. – 11:00 a.m. 6:00 to perform a 1rep max bench press

11:00 a.m. – 12:30 p.m. 6:00 to perform a 1rep max d-lift

On a running clock lifters will have 2 minutes prep time to warm up to a start load, and 4 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. Athletes will have six minutes on the floor for each of the Power Lifts, 4 minutes of competition time on the floor for each of the Power Lifts.

Dec
14

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.

Dec
13

Friday

Schedule Update:
Regular scheduled classes on Sunday December 15th, are formatted from 8:00 a.m. to 12:30 p.m. Workout will consist of performing the back squat, bench press, and d-lift for a 1 rep max.

Find more details here.

Box will be closed on Monday December 16th.

10 seated wall slides
5 squat therapy
10 cuban press @ snatch grip

2 rounds of:
burgeners

3 rounds of:

1 muscle snatch + 1 hang muscle snatch
1 power snatch + 1 hang power snatch
1 split snatch + 1 hang split snatch
1 overhead squat
*performed every 2:00 – increase load every round as technique allows

10 rounds of:
2 snatches @ 1 x 1
*performed every 1:30 – :05 – :07 between each single – these may be varied

as many ronds and reps as possible in 9:00 of:
12 ball slams
6 hand stand push ups
3 snatch drops or snatch splits @ 115lbs/75lbs

Dec
12

Thursday

2:00 scarecrow @ band
12 cuban presses
12 lunge to A-pose
2:00 shoulder distraction @ band


3 rounds of:
8 – 10 muscle clean & press left @ dumbbell/kettle bell
8 – 10 muscle clean & press right @ dumbbell/kettle bell
8 – 10 supine ring rows
8 – 10 strict toe to bars
*performed every 1:30 – use two dumbells/kettle bells holding one in the front rack position while performing with the other

3 rounds for times of:
500 meter row
10 clean & jerks left @ dumbbell/kettle bell @ 53lbs/35lbs
10 clean & jerks right @ dumbbell/kettle bell @ 53lbs/35lbs
20 pull ups
*performed every 5:00 – use load appropriate for you to perform unbroken breathing through your nose

Dec
11

Wednesday

2 rounds of:
:30 single leg glute bridge left
:30 single leg glute bridge right
:30 lunge to A-pose
:30 boot strappers
:30 lateral band walk left
:30 lateral band walk right
:30 russian step ups left
:30 russian step ups right
:30 side plnk left
:30 side plank right
*perform with as little rest as possible

3 rounds of:
1 d-lift warming up to and starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00 – time clock will be provided – consider this a dry run of the competition – not to exceed 90% of your intended 1rm – take at least 3 rounds to warm up – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

6 rounds of:
4 chin ups @ load or @ assistance @ band
*performed every 2:00

4 rounds of:
6 seated good mornings – increase load every round
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 2111 – increase load every round

*performed every 2:00

Dec
10

Tuesday

2 rounds of:
:20 laying paloff hold left
:20 laying paloff hold right
:30 flys @ band
:30 reverse flys @ band
:30 tri – extensions @ band left
:30 tri – extensions @ band right
:20 push up – mobility push up
:20 push up – dynamic push up

3 rounds of:
1 bench press starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00 – time clock will be provided – consider this a dry run of the competition – not to exceed 90% of your intended 1rm – take time – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

3 rounds for times of:
40 wall ball shots @ 20lbs/14lbs
40 kettle bell swings @ 53lbs/35lbs



Dec
9

Monday

Program Update:
Tuesday we will be performing the bench press, Wednesday we will be performing the d-lifts in the following back squat format – time clock will be provide as and for a dry run of the competition – not to exceed 90% of your intended 1rm – take time – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

3 rounds of:
3 inch worms
10 hamstring floss
5 squat rocks
4 – 6 box jumps

*performed every 1:00 on the 1:00

3 rounds of:
1 back squat starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00


1 round not for time of:
800 meter run or 1000 meter row
80′ front rack walking lunges @ 53lbs/35lbs
40 front rack squats @ 53lbs/35lbs
400 meter run or 500 meter row
40′ front rack walking lunges @ 53lbs/35lbs
20 front rack squats @ 53lbs/35lbs
200 meter run or 300 meter row
20′ front rack walking lunges @ 53lbs/35lbs
10 front rack squats @ 53lbs/35lbs

*scale and modify as needed.

What is Wilks score used for?


Dec
8

Sunday

2:00 hip mobility @ band
1:00 squat rocks
2:00 shoulder mobility @ band


3 rounds of:
1 shoulder press + 1 push press + 1 push jerk @ front & rear rack
5 front squats
5 mobility push ups with step up or jump to hands
*rest as needed


3 rounds for max reps of:
3:00 of shoulder to overheads @ 95lbs/65lbs
2:00 rest
3:00 of front squats @ 95lbs/65lbs
2:00 rest
3:00 of burpee over the barbell
2:00 rest
*2 partner wod – one partner working at a time

Dec
7

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.

Dec
6

Friday

8 banded d-lifts 
8 hamstring floss 

3 rounds of:
2 d-lifts @ pose tech

3 rounds of: 
2 d-lifts @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all @ 4121
*performed every 2:00

4 rounds of:
6 seated good mornings @ 4121
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 4121

*performed every 2:00

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