CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
22

Tuesday

joint mobility drillz:
1:00 quad mash right
1:00 quad mash left
2:00 shoulder mobility

warmup:
3 rounds of:
alternating lunges – forward/lateral/reverse
single arm plank right
squat hold
single arm plank left
pose jump rope run
*performed :20 work :10 rest


metcon:
as many reps as possible in 12:00 of:
100/90 calorie row buy in
max rep wall ball shots

4:00 rest

as many reps as possible in 8:00 of:
70/60 calorie row buy in
max rep sumo d-lift high pulls @ 70lb/53lb kettle bell

4:00 rest

as many reps as possible in 6:00 of:
50/35 calorie row buy in
max rep bench press @ 70lbs/53lbs kettle bells






Sep
21

Monday

joint mobility drillz:
2:00 hip floss right
2:00 hip floss left

warmup:
:45 row
3 over unders left/right
7 scap pull ups
:35 row
3 over unders left/right
5 pull ups
:15 row
3 over unders left/right
5 chest to bar pull ups

3 rounds of:
1 cluster + 2 thrusters
*increase load every round

3 rounds of:
r1. 1 front squat @ 55%
r2. 1 front squat @ 60%
r3. 1 front squat @ 65%
*performed every 1:00 on the 1:00

strength:
8 rounds of front squats – goal 1 rep max:
r1. 3 front squats @ 70%
r2. 2 front squats @ 75%
r3. 1 front squat @ 80%
r4. 1 front squat @ 85%
r5. 1 front squat @ 90%
r6. 1 front squat @ 95%
r7. 1 front squat @ 100%
r8. 1 front squat @ 101%
*performed every 2:00


metcon:
as many rounds and reps as possible in 7:00:
3 thrusters
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups
12 thrusters
12 chest to bar pull ups
15 thrusters
15 chest to bar pull ups
18 thrusters
18 chest to bar pull ups
21 thrusters
21 chest to bar pull ups
*go assisted on the pull-ups with a band – not totally supported – scale with jumping pull ups – ring rows or totally supported with band – modify z-presses for pull ups outside if you want a no mask wod

Sep
20

Sunday

joint mobility drillz:
1:30 glute mash – right
1:30 glute mash – left
1:30 psoas mash – right
1:30 psoas mash – left

warmup:
12 alternating lunge to a-pose
10 alternating single leg ground to sky touches + calf raise

1 round for time of:
air fran:
21 thrusters
21 kipping pull ups
15 thrusters
15 kipping pull ups
9 thrusters
9 kipping pull ups
*keep feet planted firmly to the ground – pull ups are to be simulated
with the pvc – real fran time record is 1:53

3 rounds for total times of:
500 meter row
*performed every 5:00 – score is total times

2 rounds for times of:
40/35 calorie row
800 meter run
50 double unders
*10:00 time cap per round – goal is to allow for 2-3 minutes of rest between rounds – scale as needed


Sep
19

Rest Day

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Sep
18

Friday

joint mobility drillz:
2:00 couch mobility
12 lunge to A-pose
2:00 shoulder mobility
3 inch worms


warmup:
200 meter run

1:00 static hang – overhand

10 perfect stretches
1:00 static hang – overhand
20 steps forward /20 steps backward bear crawls

200 meter run

:30 shoulder taps
10 scap pull ups
2 wall climbs
5 box jumps @ 20″/24″

200 meter run

6 rounds for times of:
10 pull ups
15 toes to bar
20 push ups
25 wall ball shots
*5:00 time cap per round


Sep
17

Thursday

joint mobility drillz:
1:00 lunge to A-pose
2:00 lat mobility – left

2:00 lat mobility – right
1:00 sampson stretch – left
1:00 sampson stretch – right
10 good mornings 

burgeners – power clean + hang power clean

1 round of:
10 clean d-lifts + 10 hang muscle cleans + 10 muscle cleans
5 power cleans + 5 hang power cleans + 5 front squats
3 squat cleans + 3 hang squat cleans
2 squat cleans + 2 shoulder presses from the catch position

*:30 – :45 break between each move – scale as skill dictates

4 rounds of 1 power or squat clean:
r1. 55%
r2. 60%
r3. 65%
r4. 67.5%

skill/strength:
8 rounds of cleans:
r1. 2 reps @ 70%

r2. 2 reps @ 70%
r3. 2 reps @ 75%
r4. 2 reps @ 75%
r5. 1 reps @ 80%
r6. 1 rep @ 85%
r7. 1rep @ 90%
r8. 1rep @ 95%
*performed every 2:00 – percentages of front squat – use front squat load 9-9-20


1 round for time of:
1000 meter row
30 burpees over the bar
15 cleans @ 60% – 70%

Sep
16

Wednesday

joint mobility drillz:
2:00 quad mash 
5 cuban presses @ tempo
5 wall slides
8 scorpions
8 iron t’s


warmup:
2 rounds of:
10 calf raises 4141
10 flys @ band
5 halos right + 5 halos left

2 rounds of:
5 single arm floor presses 4141
5 single arm extended – single leg glute bridge
3 turkish get ups
6 front rack alternating reverse lunges

3 rounds of:
300 meter run
10 renegade rows = push up row right-push up row left
400 meter row
15 burpee box jump overs @ 24″/20″
1:00 plank
*2:00 time cap to perform each movement – scale as needed

Sep
15

Tuesday

joint mobility drillz:
12:00 free style or prescribed mobility


warmup:
6 rounds of:
:10 static hang
*:20 rest

2 rounds of:
2 – 3 assisted pull-ups
2 – 3 wall climbs
20 good mornings
*rest as needed

2 rounds of:
8 d-lifts – band
4 lunge to a-pose

6 rounds of:
1 – 3 d-lifts –
r1. 55%
r2. 60%
r3. 65%
r4. 70%
r5. 75%
r6. 80%

strength:
8 rounds of:
3 d-lifts @ 85%
*performed every 2:00

metcon:
1 round for time of:
400 meter run
15 assisted pull ups
400 meter run
*7:00 time cap – scales and modifications detailed at time of wod




Sep
14

Monday

joint mobility drillz:
2:00 shoulder mobility – lacross ball
2:00 latt mobility – foam roller


warmup:
burgener snatch

10 d-lift + 10 presses + 10 back squats
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatch balances + 3 snatches
2 snatches + 2 presses from catch position
*:30 – :45 break

4 rounds of 1 snatch:
r1. 55%
r2. 60%
r3. 65%
r4. 67.5%

skill/strength:
10 rounds of snatch:
r1.- r5. 2 reps @ 70%
r6. – r10. 1 rep @ 75%
*performed every 1:00 on the 1:00


5 rounds for time of:
40 air squats
5 snatches @ 55%- 65%

Sep
13

Sunday

joint mobility drillz:
12 lung to A-pose
12 good mornings

warmup:
3 rounds of:
200 meter run
15 dumbbell/kettle bell d-lifts
10 renegade rows

1:30 rest

3 rounds of:
20 kettle bell swings @ 53lb/35lb
15 push ups
100 meter run

as many rounds and reps as possible in 30:00 of:
500 meter row
400 meter run
30 bench press – load prescribed at time wod
20 alternating reverse lunges – load prescribed at time wod
10 clean & press – load prescribed at time of wod

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