CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
5

11 5 17

5 rounds of:
500 meter row
15 burpeee box jump overs @ 24″/20″
10 overhead squats @ 115lbs/95lbs
3 team member wod, each member starts at a station and rotates stations to complete a round

4 superset rounds of:
12 rows
12 dumbbell flys

Nov
4

11 4 17

REST DAY

Nov
3

11 3 17

Box is closed today

Nov
2

11 2 17

Scheduling Update: Box will be closed Friday November 3. Use today to focus on nutritional tips and meal planning.

3 – 2 – 1 reps of:
5 gymnastic skills of choice, pull up, box jump, handstand push up, double under, push up, etc.
5:00 time cap

3 rounds for max reps of:

1:00 of row
1:00 rest
1:00 of thrusters @ 95lbs/65lbs – 115lbs/85lbs
1:00 rest
1:00 of toes to bar
1:00 rest
1:00 of burbee box jump overs @ 24″/20″ – hand release burbee box jump overs @ 24″/30″

accessory work:
3 rounds of:
20 romanian deadlifts
20 lateral lunges

Nov
1

11 1 17

Today marks 60 days to the so called New Year New Resolution, get your self in shape kick off.
Challenge: 60 days to sculpt, build, lose or gain.
No better time than the present to take the skills, coaching and community support and make a change by January 1, 2018.
What will be different: work load, schedule, ie: rest, meals, gym time, how you spend time in the gym, your coach-ability to split second modifications to the work out, tracking times of wods and rest, tracking meals and water intake, posting your specific modifications and personal best, that could be, in reps done, load lifted, fastest time, attitude what you’re putting in and what you are gaining, approach, support etc.

Nutrition Paleo

Nutrition Vegan

5 rounds of:
3 snatches
:10 break between each snatch
2:00 – 3:00 rest between each round, increasing load every round

5 rounds of:
20 kettle bell swings @ 70lbs/53lbs
10 ring dips
partner wod @ alternating rounds of 5 rounds each or work:rest 1:1

accessory work:
3 rounds of:
20 bulgarian lunges
20 monster walks

Oct
31

10 31 17

Tomorrow marks 60 days to the so called New Year New Resolution, get your self in shape kick off.
Challenge: 60 days to sculpt, build, lose or gain.
No better time than the present to take the skills, coaching and community support and make a change by January 1, 2018.
What will be different: work load, schedule, ie: rest, meals, gym time, how you spend time in the gym, your coach-ability to split second modifications to the work out, tracking times of wods and rest, tracking meals and water intake, posting your specific modifications and personal best, that could be, in reps done, load lifted, fastest time, attitude what you’re putting in and what you are gaining, approach, support etc.

Nutrition Paleo

Nutrition Vegan

Technique Tuesday: isolation and functional order of load on the t-bar rows, un-racking and racking load via the back squat, how to properly use the safety spot arms.

5 rounds of:
2 back squats
1:30 rest
8 t-bar rows
1:30 rest
increasing load every round for a 2 rep / 8 rep heavy

1 round for time of:
1000 meter row
5 rounds of:
10 overhead squats @ 115lbs/95lbs – 135lbs/115lbs
15 pull ups – chest to bar pull ups

accessory work:
3 rounds of:
25 lateral raises
25 reverse flyes

Oct
30

10 30 17

Movement Monday: Why? To become a mechanical technician or a technical mechanic on all things related to functional movement. Today we’re breaking down the fundamentals for practice and review to establish and enhance tech/mech of the power clean.
3 rounds for max reps of:
1:00 wall balls @ 20lbs/14lbs – 30lbs/20lbs
1:00 rest
1:00 power cleans @ 135lbs/95lbs – 155lbs/115lbs
1:00 rest
1:00 box jumps @ 24″/20″ – 30″/24″
1:00 rest
1:00 burpees – hand release burpees
1:00 rest

accessory work:
4 rounds of:
15 wide grip pull ups
15 tricep kick backs

Oct
29

10 29 17

 

5 round of:
3 bench presses
2:00 rest
5 chin ups
2:00 rest
increase load every round for 3 and 5 rep heavies

4 rounds of:
400 meter run
max rep hand release push ups
2:00 time cap
2:00 rest

accessory work:
4 superset rounds of:
8 romanian deadlifts
16 bulgarian lunges 8r/8l
increasing load every round or same load across for fitness

* Tuesday’s wod will be programmed in todays wod accordingly. Details posted on white board
8 – 10 rounds of:

1 snatch, increasing load for a 1rep max

4 superset rounds of:
12 rows
12 dumbbell flys

0r

4 rounds of:
3 snatches
12 rows
1:30 rest
3 snatches
12 dumbbell flys
1:30 rest

Oct
28

10 28 10

REST DAY

Oct
27

10 27 17

8 – 10 rounds of:
1 clean and jerk, increasing load for a 1 rep max
2:00 – 3:00 rest between rounds
24:00 time cap

“Diane”
21 – 15 – 9 reps of:
deadlift @ 225lbs/155lbs
handstand push ups @ strict

accessory work:
3 rounds of:
25 calf raises
20 weighted box step ups 10r/10l

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