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

7 15 19

Schedule update:
Box is closed today.

Get your mile in! See you tomorrow!

Jul
14

7 14 19

1:00 scarecrow @ band
5 squat therapy @ 3311 tempo :03 descend – :03 hold @ squat – :01 ascend – :01 pause


2 rounds of:
:30 plank alternating shoulder taps
:30 air squats
:30 rest
:30 wall walks
:30 burpee broad jump
:30 rest
:30 plank walks @ :15 each direction
:30 jumping squats
:30 rest


3 rounds for time of:
800 meter run
80 wall ball shots @ 20lbs/14lbs
80 push ups
*2 partner wod – run is done together – partition reps however needed to keep each other moving in a efficient manner.

Jul
13

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.

Jul
12

7 12 19

Schedule update:
Box will be closed Monday.
Open gym may be available that day, look for open gym announcements.

2:00 couch mobility right
2:00 couch mobility left
2:00 banded hip mobility right
2:00 banded hip mobility left

400 meter run

3 rounds of:
10 posted – single leg d-lift right
10 posted – single leg d-lifts left
20 glute ham bridges  @ d-lift load
20 reverse snow angels @ slow and controlled
*perform each station @ every 1:30, increase load every round as technique allows – reference (6-20-19)

as many rounds and reps as possible in 12:00 of:
3 bar muscle ups
6 hang power cleans @ 53lbs/35lbs kettle bells
9 alternating reverse lunges @ 53lbs/35lbs kettle bells

Jul
11

7 11 19

10 wall slides
5 Y’s – 5 T’s – 5 W’s
2:00 pec mobility
10 pull aparts @ band
10 flyes @ band
10 presses @ band
10 cuban presses


3 rounds of:
20 double unders
20 sit ups

5 rounds of:
6 bench presses @ 1121 tempo
*performed every 2:00 – increasing load every round the first 2 rounds to a load that you can manage 4 to 5 reps with, the 6th being a challenge on the remaining 3 rounds.

1 round for time and quality of:

800 meter run
80 bench presses @ 95lbs/65lbs or 30% – 35% of your 1 rep max
800 meter run



Jul
10

7 10 19

Burgner warm up

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


3 rounds of:
1 kettle swing
1 clean
1 push press
2 overhead walking lunges
1 halo left
1 halo right
*single arm movement – left/right equals 1 round


Afro Brutality Joint

“Hell Up In Harlem”
100 rounds of:
1 power snatch
2 over head walking lunge
1 over head squat
*load @ 75lbs/55lbs
*compare to 7–15–18

Jul
9

7 9 19

Schedule Update:
Bike ride following 6:30 p.m. class Wednesday.
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.

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

:30 – :45 rest


2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 sit ups

5:00 rest

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
10 medball clean thrusters
10 toes to bar

*scaled and modifications detailed at time of wod

Jul
8

7 8 19

“The Moves” @ pvc

2:00 couch mobility
2:00 shoulder mobility

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right @ squat
:30 hang from the bar overhand /underhand

*perform every 1:30

6 rounds of back squat:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
8 @ 75%
8 @ 75%
8 @ 75%
*performed every 2:00 – 2:30


rounds of:
5 snatches/clean & jerks (alternating rounds)

10 russian twist left/right = 1
40 yard sprint
:30 rest

Jul
7

7 7 19

1:00 scarecrow @ band
10 wall slides
10 squat therapy @ 3131/2121


3 rounds of tabata:
russian step ups right
russian step ups left
donkey kick ups
broad jumps
*performed :20/:10


as many rounds and reps as possible in 30:00 of:
50
air squats
40 kettle bell swings @ russian @ 53lbs/35lbs
30 shoulder to overheads @ 95lbs/65lbs
20
box jumps @ 30″/24″
10
pull ups @ strict
*partner wod – alternating moves – partner A does 50 air squats – partner B does 40 kettle bell swings – partner A does 30 shoulder to overheads….



Jul
6

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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