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

7 5 19

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

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

*perform every 1:30 

12 – 10 – 8 – 6 reps of:
hammer curls
overhead tricep extensions
cross body curls
skull crushers

*super set, rest as needed between rounds

3 rounds of:
400 meter run
20 single arm alternating snatches @ 53lb/35lb kettle bell
40/30 bench presses @ @ single arm snatch load

Jul
4

7 4 19

Schedule Update:
9:00 a.m. is the only class scheduled today.

as many rounds and reps as possible in 30:00 of:
400 meter farmers carry @ partners walk together alternating the carry
80 walking lunges @ front rack position
40 single arm push presses @ alternating arms and load with partner
10 down and backs @ distance to be determined @ location
*partner wod in teams of 2, each team has one set of dumbbells or kettle bells partitioning reps as desired

Jul
3

7 3 19

1:00 scarecrow @ band
10 wall slides
10 scalp pull ups

2:00 couch mobility drillz
2:00 shoulder mobility
2:00 ankle mobility

4 rounds of:
:20 heels to butt
:10 rest
:20 high knees
:10 rest

5 rounds for time of:
“Nancy”
400 meter run
15 over head squats @ 95lbs/65lbs @ 3231

tabata:
8 + rounds of:
:20 abs
:10 rest

Jul
2

7 2 19

Schedule Update:
9:00 a.m. class only July 4th

1:30 couch mobility
1:30 banded hip mobility
1:30 banded ankle mobility


4 rounds for time of:
300/250 meter run
9 bench presses @ 70lbs/50lbs @ dumbbells
*1:00 rest
20/15 calorie row 
15 ball slams @ 30lbs/20lbs
*2:00 rest

for time:
1 mile run

when the clock strikes the 10:00 mark perform:
max unbroken rep power snatch @ 70lbs/53lbs
2:00 rest
max unbroken rep power snatch @ 53lbs/45lbs
2:00 rest
max unbroken rep power snatch @ 45lbs/35lbs
2:00 rest
*reps should be touch and go with a kettle bell and no longer than one full breath cycle at full extension

for time:
1 mile run

Jul
1

7 1 19

2:00 hamstring mobility
15 banded goodmornings
matrix lunge x 2
1:00 hang from pull up bar

200 meter run

6 rounds of d-lifts:
r1. 5 @ 70%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 2 @ 90%
r6. 3 – 5 @ 85%
*perform every 2:30 – 3:00

as many rounds and reps as possible in 24:00 of:
8 d-lifts @ 55% – 65%
16 toes to bar
24 walking lunges @ 70lbs/53lbs @ farmers carry
32 push ups/dips @ alternate or partition as you like


Jun
30

6 30 19

1 mile run

in the remaining 15:00 perform as many rounds and reps as possible of:
30 wall ball shots @ 20lbs/24lbs
30 box jumps @ 24″/20″
*2 partner wod

3 rounds of:
1:00 row @ calories

1:00 russian twist @ left/right
1:00 shuttle sprints @ down & back
1:00 toe touches @ med ball
1:00 ball slams
1:00 rest

Jun
29

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.

Jun
28

6 28 19

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

2 rounds of:
10 broad jumps
:30 – 1:00 handstand hold
8 boot strappers
8 mobility push ups


3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 air squats every :30 x 15
1:00 rest
3 clean and jerks @ 65lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 65lbs/55lbs every :15 x 15

Jun
27

6 27 19


2:00 couch mobility left/right
10 lunge to A-pose left/right

2 rounds of:
5 wall slides
5 Y – T – W’s

running warmup


4 rounds for time of:
400 meter run
50 walking lunges


8 rounds of:
tabata



Jun
26

6 26 19

10 banded straight leg raises + 5 torso raises every 2 reps left/right
(lacross ball placed at thoracic area of choice)
1:30 glute mobility left/right

2 rounds:
10 face pulls
5 lunges @ matrix left/right
10 windmills left/right


6 rounds of front squats:
r1. 4 @ 72.5%
r2. 4 @ 72.5%
r3. 4 @ 77.5%
r4. 4 @ 77.5%
r5. 4 @ 82.5%
r6. 4 @ 82.5%+
*perform every 2:30 – 3:00

as many rounds and reps as possible in 12:00 of:
20 kettle bell swings @ 70lbs/53lbs
30 air squats
40 double unders

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