CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
20

5 20 19

2 rounds of:
:20 flyes @ band
:20 pull aparts @ band
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left
:30 single leg plank right
:20 bulgarian lunge @ dynamic left
:20 bulgarian lunge @ dynamic right
*1:00 rest


4 – 5 rounds of  back squat
increase load every round to 80%


3 rounds of:
4 back squats @ 80% – 85%
*performed every 2:00

3 rounds for times of:
4 back squats @ 55% – 60%
25/15 calorie
row
20 walking lunges @ 53lbs/35lbs
400 meter run
4 back squats

*performed every 8:00


May
19

5 19 18

full body joint mobility drill

2 rounds of:
10 halos @ 5 right 5 left
20 single leg lifts @ 10 right 10 left
10 rotational med ball throws @ 5 right 5 left
4 wall walks

as many rounds and reps as possible in 24:00 of:
3 handstand push ups @ strict
6 pull ups @ strict
9 toes to bars
12 russian kettle bell swings @ 70lbs/53lbs
15 calorie rows
*2 partner wod – alternating movements



May
18

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.

May
17

5 17 19

Schedule Update:
Box will be closed Friday May 31st.
Monday May 27th, 9:00 a.m class only. Wod will be performed in waves of 12, every 15:00. First wave warm up starts at 9:00 a.m. wod promptley at 9:15 a.m. Second wave warm up starts at 9:15 a.m. wod at 9:30 a.m.
We will be performing a workout given the name “Body Armour” by Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. the workout is now commonly known as:

“Murph”
1 round for time of:
1-mile run
100 pull ups – kipping pull up – butterfly pull up
200 push ups
300 air squats
1-mile run
*scale and modified to meet everyones fitness capacity

followed by, some grilling and drinks.

1:00 banded lat mobility left
1:00 banded lat mobility right
1:00 hamstring floss @ band left
1:00 hamstring floss @ band right
1:00 ankle floss @ band right
1:00 ankle floss @ band right

3 rounds of:
5
muscle cleans @ increase load every round
5 1 step box jumps
*performed every 2:00

8 rounds of:
1
hang clean + 1 clean complex
*performed every 2:00 – increase load every round for a heavy set – suggested start load 60% of heaviest clean

as many rounds and reps as possible in 10:00 of
50
double unders
15
toes to bar
10
power cleans @ 155lbs/105lbs


May
16

5 16 19

every 1:00 on the 1:00 for 10:00 perform:
m1. 10 wall slides
m2. 25 bear crawl steps forward/25 bear crawl streps backward
m3. :30/:45 handstand holds or wall walks
m4. 10 scalp pull ups
m5. 2 x 4 matrix lunge @ forward – lateral – reverse – bowler

every 1:00 on the 1:00 for 30:00:
12/10 calorie row
m2. 8 burpee box jump overs @ 30″/24″
m3. 12 chest to bar pull ups
m4. 12 front rack reverse lunges @ 70lbs/53lbs kettle bells
m5. 8 handstand push ups

*fight gone bad style

May
15

5 15 19

warm up:
hip series


2 rounds of:
5 d-lifts
5 romanian d-lifts
5 bent over rows
10 front rack reverse lunges

4 rounds of:
6 bent over rows
1:30 rest
6 hip thrust @ barbell (go heavy 70% – 80% 1rep max d-lift)
1:30 rest

1 round for time of:
21 d-lifts
400 meter run
15 d-lifts
400 meter run
9 d-lifts
400 meter run
*load @ 205lbs/145lbs or 50% – 55% 1rep max



May
14

5 14 19

10 reverse snow angels
1:00 banded scarecrow

2 rounds of:
:30 superman
:30 hollow hold
:30 barbell floor press
:30 rear rack shoulder press
:30
rest

4 – 5 rounds of
bench press
increase load every round to 80%

6 rounds of bench press:
5 @ 80% – 85%
3 @ 85% – 90%
2 @ 90%
3 @ 85% – 90%
8 @ 70% – 75%
8 @ 70% – 75%
*performed every 3:00

5 rounds for time of :
12
ring dips
12
push presses @ 115lbs/75lbs
12 burpees over the barbell


May
13

5 13 19

1:00 hang from pull up bar @ overhand
12:00 joint mobility drillz
1:00 hang from pull up bar @ underhand

4 rounds of:
8
sumo d-lifts
1:00 rest
4 pull ups @ weighted
1:00 rest
*increase load every round

3 rounds of:
20/15 calorie
row
100′
walking lunge @ 70lbs/35lbs @ farmers carry
*2:00 rest – or increase load every round

May
12

5 12 19

2 rounds of:
5 inchworms
5 scapular push ups
5 hip bridges

5 scalp pull ups
2 x 4 matrix lunge @ forward – lateral – reverse – bowler @ left/right

5:00 of double under practice

as rounds and reps as possioble in 15:00 of:
burpee box jump overs @ 24″/30″
14 thrusters @ 115lbs/75lbs
21 double unders

rest 5:00

as many rounds and reps as possioble in 15:00 of:
9 burpee box jump overs @ 24″/30″
hang squat cleans @ 115lbs/75lbs
chest to bar pull ups
*3 partner wod, alternating rounds

May
11

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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