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

6 5 19

8:00 of mobility drills:
choose 3 to 4 needed areas

3 rounds of:
5 presses from jerk catch position
3
jerk balances
3
clean balance
*performed every 1:00 for 9:00 – increase load every round

10 – 12 rounds of:
1 clean and split jerk
*performed every 2:00 – increase load every round for a 1rep max

1 round for time of:
30
clean and jerks @ 135lbs/95lbs


Jun
4

6 4 19

2 rounds of:
:30 bear crawl
:30 shoulder taps @ plank
:30 rotational medicine ball throws @ left

:30 rotational medicine ball throws @ right
:30 hang from pull up bar @ over hand
:30 hang from pull up bar @ under hand
:30 rest
*performed every 1:30

3 rounds of:
400 meter run
30
wall ball shots @ 20lbs/14lbs
400 meter run
30 pull ups – kipping pull up – butterfly pull up
15 purpee box jump overs @ 24″/20″
*performed every 2:00 – goal is to complete the workout without missing the 2:00 of time allowed for each movement – if needed scale reps and distance, but not intensity – give yourself no more than a :30 cushion of rest on scale

Jun
3

6 3 19

3 rounds of:
8 – 12 lateral med ball tosses left
8 – 12 lateral med ball tosses right
8 – 12 forward med ball tosses + russian twist
8 – 12 laying overhead med ball tosses
*:30 – :45 rest between each set

1 round for “quality” of:
“Annie Bear”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
every 2:00 perform 1 round of the “Bear Complex” without dropping the bar – 1 round equals 7 cycles of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press @ rear rack
*load @ 115lbs/75lbs

Jun
2

6 2 19

toe mobility drillz @ 1:00 right 1:00 left
couch mobility @ 2:00 right 2:00 left
hip mobility @ 1:00 right 1:00 left
ankle mobility @ 1:00 right 1:00 left


4 rounds of:
:20 bear crawl
:10 rest
:20 heel to butt
:10 rest


1 round for time of:
300 wall ball shots
4000 meter run
5000 meter row
*2 partner wod – both working at the same time – partition reps, run and rest as desired to make for a efficient workout as in
10 rounds of:
30 wall balls
400 meter run
500 meter row
split by a 2 member team = 5 rounds total per member



Jun
1

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
31

5 31 19

Box is closed today

4 rounds for time of:
400 meter run
50 air squats

May
30

5 30 19

Schedule Update:
Box will be closed tomorrow, there are no classes on scheduled, yet a workout will be posted.
See you Sunday morning for a fantastic team workout.

10 scalp push ups
5 Y’s
5 T’s

5 W’s

2 rounds of:
:30 row
:30 rest
50 yard waiter/farmer carry – load in each hand – 25 yard x 25 yard
:30 rest

4 – 5 rounds of:
3 – 5 shoulder presses – increase load every round until you reach 65%

5 rounds of shoulder press:
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
8 @ 75%
8 @ 75%
*performed every 2:00

3 rounds for max reps and calories:
1:00 of row
:15 rest
1:00 of push ups
:15 rest
50 yard x 50 yard sprint
*1:30 rest





May
29

5 29 19

12:00 – 15:00 mobility

10 rounds of:
2 snatch lift offs @ :02 pause at top of knee 
hang snatch @ :01 pause from top of the knee
*performed every 1:30 – 2:00 – increase load every round for a heavy complex – reference (5 21 19)


as many rounds and repa as possible in 12:00 of:
6 power snatches @ 135lbs/95lbs
9 burpees over the barbell
12 toes to bar


May
28

5 28 19

2 rounds of:
:20 pallof hold @ band left
:20 pallof hold @ band right
: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
:30 reverse snow angels

*1:00 rest

4 – 5 rounds of d-lifts
increase load every round to 80%

3 rounds of:
4 d-lifts @ 80% – 85%
*performed every 2:00

3 rounds for times of:
4 d-lifts @ 55% – 60%
35/20 calorie 
row
20 walking lunges @ 53lbs/35lbs
400 meter run
4 d-lifts @ 55% – 60%

*performed every 8:00




May
27

5 27 19


Schedule Update: 
Box will be closed Friday May 31st.
Today: 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.
Grilling and drinks after the wod. Calling all community volunteers!

Box Notes:
***warm ups are important to safety and are principle in design to your work out and goals.
***missing warm ups, and or expecting a coach to allow you to workout without warming up is against protocal and courtesy of others.
***if you come in late respect the coach and athletes on the floor, dont jump in to class unless directed by the coach. ***it will be the coaches discretion whether or which your workout will go at that time you are late, missed the warm up. ***class is designed for 6 athletes per class, unless a team workout, or special workout is programmed. at that time the registration app will allow for more than 6. 
***NOTE, if you show up for class without registering, please know that you will not be allowwed to workout at that time class is full, if it is not full, and you show up, you must register for that class before working out.
***community is unity
***MORE TO COME***



“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
*scaling options an modifications to meet all participants fitness and skill levels @ time of wod

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