CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
2

Thursday

1 x Burgeners

3 rounds of:
3 snatch balance – scale @ pressing snatch balance – 3 push press + 3 overhead squats
*performed every 2:00 – increase load every round – focus on position

6 rounds of:
3 snatch pulls + 1 hang power snatch
*performed every 2:00


30:00 for quality of:
4 hang muscle snatches
4 hang power snatches
4 overhead squats
2 – 4 skin the cats alternating rounds with 1 – 2 rope climbs
2:00 rowing
*snatch work load, lite to moderate and unbroken – goal sustainable and repeatable pace





Jan
1

Wednesday

12 lunge to A-pose
2:00 paloff hold
8 wall squats

4 rounds of:

5 overhead squats – goal is to progress, maintain, a full squat in a jerk grip – @ pvc to load
*performed every 1:30

3 rounds of:
5 sotts presses
*performed every 1:30 – increase load as needed – scale catch position if mobility is an issue

1 round of:
30 calories on the rower – first 15 calories at lite to moderate intensity – next 15 calories with increased intensity

as many rounds and reps as possible in 15:00
3 power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*2 or more partner wod – one partner working at a time – goal is to move as quickly as possible

rest 5:00

10 push presses @ 135lbs/95lbs
20 kettle bell swings @ 53lb/35lb

*2 or more partner wod – one partner working at a time – goal is to move as quickly as possible

Dec
31

Tuesday

Schedule Update:
January 1, 2021 9:00 a.m. and 10:00 a.m. classes only.

scarecrow @ band @ :30 per position
5 wall slides @ 5151tempo
10 – 15 scap push ups

2 rounds of:
5 – 10 windmills
10 – 15 mobility push ups
14 – 16 alternating cossack squats


4 rounds of:
6 – 12 bench press @ dumbbell/kettle bell @ 2121
8 – 14 bent over rows @ dumbbells/kettle bell @ 2121
100′ bottoms up kettle bell carry 50′ right – 50′ left
*performed every 1:30 each station


as many rounds and reps as possible in 15:00 of:
6 handstand push ups
9 pull ups
12 alternating pistols
scale:
as many rounds and reps as possible in 15:00 of:
6 L-seated dumbbell presses
9 jumping pull ups or ring rows
12 alternating cossack squats or lateral lunges
*rest as needed




Dec
30

Monday

1:00 overhand grip static hang (accumulated, if needed)
5-10 minutes on running warm up or sprint start rowing drills
10-15 scapular pull ups

2 – 3 rounds of:
20 yards bear crawl
10 front squats @ dumbbells
5-10 donkey kicks (try to find your balance point)

1 round for time of:
100 kettlebell swings @ 70lbs/53lbs
400 meter run* or 500 meter row
100 thrusters @ 45lbs/35lbs barbell
400 meter run
100 pull ups
400 meter run
100 thrusters
400 meter run
100 kettlebell swings
*teams of two, with only one person working at a time, *both athletes perform the run at the same time.

Dec
29

Sunday

2:00 lumbar mobility
2:00 scapular mobility
2:00 of cat – cow – spinal segmentation (vertebrae) independent movement – cervical, thoracic, lumbar

3 rounds of:
10 pike sit ups – arms fully extended
2 turkish get ups – right/left
10 straight (stiff leg) d-lifts
10 medicine ball cleans
*all performed with medicine ball

4 rounds of:
400/300 meter row
60′ walking lunges @ 70lbs/53lbs x 2
60 double unders
15 burpee box jump overs @ 24″/20″
*performed 2:00 each station

Dec
28

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
27

Friday

Schedule Update:
January 1, 2021 9:00 a.m. and 10:00 a.m. classes only.

todays wod subject to change – expect the unexpected

2 rounds of:
:30 palloff hold @ band
:30 lateral walk @ band left
:30 lateral walk @ band right
:30 squats @ band
:30 side plank left
:30 side plank right
:30 russian step ups left
:30 russian step ups left

5 rounds of:
5 bench presses @ 60%
*performed every 2:00


“Christine”
3 rounds for time of:
500 meter row or 400 meter run
12 d-lifts @ body weight
21 box jumps @ 24″/20″


Dec
26

Thursday

2:00 couch mobility
2:00 quad mash
2:00 shoulder mobility

5 inch worms
10 – 15 scalpular push ups
20 – 30 plank or inverted shoulder taps


2 rounds of:
12 – 16 lateral lunges or cossack squats
5 – 7 rotational medicine ball throws
5 – 7 single leg (box or broad) jumps

as many rounds and reps as possible in 30 minutes of:
station 1 – 10 renegade rows @ 40lbs/25lbs
station 2 – 15/10 calories row
station 3 – 30 walking lunges @ 40lbs/25lbs
station 4 – 40 sit ups
station 5 – rest
*team wod – 1
team member working and allowed at a station at a time – cycling through


Dec
25

Wednesday

2 rounds of:
3 muscle snatches

3 muscle cleans
3 straight leg d-lifts
3 bent over rows
3 thrusters
6 rear rack lunges
*rest as needed

“12 Days of Christmas”

1 power snatch @ 95lbs/65lbs
2 power cleans @ 95lbs/65lbs
3 ring dips
4 single arm alternating dumbbell snatches @ 50lbs/35lbs
5 ball slams @ 30lbs/20lbs
6 burpees
7 toes to bar
8 bench presses @ 60lbs/40lbs 
9 box jumps @ 30″/24″
10 squats @ 95lbs/65lbs
11 pull ups 
12 kettle bell swings @ 70lbs/53lbs
*scale as needed, up or down in load, down in reps

example:
perform the movements to the tune of the song 12 days of Xmas. It’ll go like this . . .
1 – snatch
2 – 2 power cleans – 1 snatch
3 – 3 ring dips- 2 power cleans – 1 snatch
4 – 4 dumbbell ground to overhead – 3 ring dips – 2 power cleans – 1 snatch. . . and so on.






Dec
24

Tuesday

2:00 scarecrow
2:00 couch mobility
2:00 hip mobility
5 matrix lunges 


2 rounds of:
20 goodmornings @ band
20 bird dogs
10 row sprint start pulls


5 rounds of:
5 straight leg d-lifts – increase load every round
5 hanging leg curls

*performed every 3:00

3 rounds of
:45 row
1:15 rest
:45 battle ropes
1:15 rest
:45 static hold (pull up bar – handstand – plank – rings – etc)
1:15 rest

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