CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
25

6 25 19

2:00 couch mobility
1:30 shoulder 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

4 rounds of:
8 bench presses
*performed every 3:00, increase load every round for an 8 rep heavy, or perform @ a load appropriate for quality reps 

3 rounds for max reps of:
9 burpee box jump overs + max rep strict handstand push ups
9 burpee box jump overs + max rep strict pull ups
9 burpee box jump overs + max rep strict toes to bar
*performed every 2:00 – 1:30 work – :30 rest

Jun
24

6 24 19

Regular class schedule this evening, be mindful that DPD will be closing off streets entering the riverside area.

The doors will be open for anyone wanting to train or workout on their own at 4:30pm as well.

1:00 cuban press
5 inch worms + 5 scalp push ups
2:00 banded ankle mobility right
2:00 banded ankle mobility left

1:30 banded sampson stretch right
1:30 banded sampson stretch left
1:30 hip mobility right
1:30 hip mobility right

3 rounds of:
12 lateral med ball tosses left 
12 lateral med ball tosses right
12 forward med ball tosses + russian twist
12 laying overhead med ball tosses
*:30 – :45 rest between each set

1 round for quality of:
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

Jun
23

6 23 19

100 rounds of:
1 d-lift
1 squat clean
1 front squat
1 push press
1 push jerk
*95lbs/65lbs, 2 partner wod, load may not rest on the floor at any time the complex is being performed, until partner A returns from a 300 meter run @ 100 x 100 x 50 x 50, partner B performs the run while partner A performs the complex for as many rounds as he or she can and holds the load until partner B returns and takes the bar from partner A……..

Jun
22

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
21

6 21 19

5 rounds of back squats:
r1. 2 @ 83%
r2. 2 @ 85%
r3. 2 @ 88%
r4. 2 @ 91%
r5. max rep @ 88%
*performed every 2:30 – 3:00
*in your building sets perform alternating rounds of sand bag carry and sled pull

3 rounds for time of:
10 chest to bar pull ups
15 box jump overs @ 24″/20″
20 wall ball shots @ 20lbs/14lbs

Jun
20

6 20 19

1:30 couch mobility right
1:30 couch mobility left
1:30 banded hip mobility right
1:30 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

as many rounds and reps as possible in 12:00 of:
20 kettle bell swings @ 70lbs/53lbs
20 hand release push ups
10 toes to bar

400 meter run

Jun
19

6 19 19

2 rounds of:
10 boot strappers
10 jefferson dilift
10 lunge to A-pose

10 rounds of:
1 clean + 1 hang clean, increasing load every round 
*performed every 2:00

5 rounds of:
5 hang squat cleans @ 55% – 65% challanging yet managable 
18/12 calorie row
*perform every 3:00\perform each station every 1:30

immediately followed by:
1/2 mile run 

Jun
18

6 18 19


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

3 rounds of:
5 shoulder presses from jerk jump/power clean catch position
3 jerk balance – tall jerks
20 heel to butt – high knee – power skips @ alternating
*performed every 1:00 for 9:00 – increase load every round

6 rounds of:
2 push presses, increasing load every round for a 2 rep heavy
1 power clean + 1 hang power clean x 2 @ dumbbells – kettle bells increasing load every round for a heavy complex

*modify @ 1 split/hang split clean left – 1 split/hang split clean right – varied sequence
*performed every 2:30 – 3:00

3 rounds of:
as many rounds and reps as possible in 4:00 of:
400 meter run
50 double unders
max rep push presses @ 115lbs/75lbs – 95lbs/65lbs
*2:00 rest between rounds


Jun
17

6 17 19

Box is closed today.


Jun
16

6 16 19

6 rounds for time of:
400 meter run

21 kettle bell swings @ 53lbs/35lbs
12 pull ups – kipping pull up – butterfly pull up
*2 partner wod – alternating rounds

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