CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
16

Monday

2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar @ overhand
:30 rest
12 kettle bell windmills – 6L/6R
10 alternating cossack squats
16 single leg hip thrust – 8R/8L
*rest as needed

as many rounds and reps as possible in 15:00 of:
12 kettle bell swings @ 53lbs/35lbs
3 pull ups – kipping pull up – butterfly pull up

3 toe to bars
3 dips
3
handstand pushup @ strict @ handstand push up @ kipping

5:00 rest – 20:00 mark

4 rounds for time of:
400 meter run
6 pull ups
6 toes to bar
12 push presses @ dumbbell/kettle bell @ 55lbs/35lbs


Sep
15

Sunday

Schedule Update:
Sunday September 22nd, CFBMW will be hosting a free calisthenic, street workout competition from 8:00 a.m. to 11:30 a.m.

Register for class at 8:00 a.m. and workout with us.
Here is a link to the event and what will be your workout of the day. We will be adding a scaled category for all movements. So come out and set a bench mark on the basic moves of push ups, pull ups, dips, squats and more via four, as many reps as possible workouts.


2:00 banded hip mobility
1:00 squat therapy
5
hawiian squats
:30 cobra to childpose
10 bootstrappers

4 rounds of tabata:
bear crawl
v-ups
donkey kicks
broad jumps

100 reps for time of:

1 d-lift
1
squat clean
1
front squat
1
push press
1
push jerk
*2 partner wod – load @ 95lbs/65lbs – load cannot rest on the floor at anytime during the wod – barbell body rest positions discussed at time of wod – partner A barbell cycles partner B runs 400 meters and exchange workout duties until 100 reps of the complete barbell complex is complete.
(1 rep = all 5 moves)

Sep
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.

Sep
13

Friday

Box Closed in Observance of today.

Default workout.
8 lateral crossbody leg swings right

8 lateral crossbody leg swings right
8 forward to rear leg swings left
8 forward to rear leg swings right
12 lunge to A-pose
16 heel to butts
12 frankensteins
16 high knees
12 drum majors
16 bounds – high skips


4 rounds for time of:
400 meter run
50 squats
*record times here – scale distance and reps as needed

*King High school track would be a great place to meet at your normal class time.
Parking usually on Mt Elliot or behind the large bleachers, entrance off of Lafayette.

Or at the box.

Sep
12

Thursday

2:00 couch mobility
2:00 hip mobility

2:00 glute mobility
12:00 total

3 rounds of:
:30 row
:30 overhand hang from the pull up bar
:30 banded goodmornings
:30 rest
*performed every :30

6 rounds of:
3 speed
d-lifts @ 65%
*performed every 1:30 – reset the bar to the floor every time – not touch and go

as many rounds and repr as possible in 24:00 of:
25 double kettle bell d-lifts @ 53lbs/35lbs
50′ front rack single kettle bell walking lunge
100′ double kettle bell overhead carry @ 53lbs/35lbs
150′ double kettle bell farmers carry @ 53lbs/35lbs
*work rest ratio 1:1 sets or rounds






Sep
11

Wednesday

2:00 upper body mobility @ pec
2:00 of thoracic mobility @ latt
2:00 lower body mobility @ calf

6 individual rounds of:
3 – 5 ying yangs
10 single leg glute bridges
*perfromed every 1:00 on the 1:00

8 rounds of:
1 bench press
*performed every 2:00 – goal is a 1 rep max

1 round for time of:
15
handstand push ups
30
alternating pistols
45
kettle bell swings @ 53lbs/35lbs
60
sit ups
45 kettle bell swings @ 53lbs/35lbs
30 alternating pistols
15 handstand push ups
*scale and modifications of all moves described and demonstrated at time of wod


Sep
10

Tuesday

Schedule Update:
Box is closed for regular classes on Friday, 9 – 13 – 19.
Default outside wod to be posted, which can be done at
King High school track. There would be a great place to meet at your normal class time, or at the box.
Parking usually on Mt Elliot or behind the large bleachers, entrance off of Lafayette.

O

10 wall slides
10 squat therapy @ 3131/2121

10 scalp pull ups

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

8 rounds of back squats:
5 @ 70% – 74%
5 @ 75% – 79%
3 @ 80% – 84%
2 @ 85% – 89%
2 @ 90% – 94%
1 @ 95% – 97.5%
1 @ 97.5%+ – 101.25+%
1 @ 101.25%+ – 102.5%+
*performed every 2:00 – goal: 1 rep max – focus and train smart – rounds 6-8 are your establishing rounds – use spotter arms! – use spotters!

as many rounds and reps as possible in 12:00 of:
40 double unders
20 wall ball shots @ 20lbs/14lbs
10 toes to bar





Sep
9

Monday

4 over under drillz @ band or barbell
2:00 banded scarecrow
2:00 bulgarian hip opener

3 rounds of:
3 straight leg d-lifts
3 bent over rows
3
muscle cleans
3 shoulder presses
6 alternating front rack reverse lunges

5 rounds of:
400 meter run
4
ring muscle ups or 4 dips + 4 chest to bar pull ups
max rep power clean @ 115lbs/75lbs
*performed every 5:00 – 3:00 time cap – score number of power cleans


Sep
8

Sunday

2 rounds of:
:30 hang from pull up bar overhand grip
:30 scalp circles
:10 mobility push up
:30 hang from pull up bar underhand grip
:15 squat therapy
:30 rest

as many rounds and reps as possible in 30:00 of:
5
pull ups @ strict
10
push ups
15
air squats
*2 partner wod – alternating full rounds – scale as needed

Sep
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.

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