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

May
10

5 10 19

1:30 ankle @ right /left
1:30 coach mobility @ right/left

20 pike sit ups

5:00 10:00 gymnastic practice

5 rounds for time of:
400 meter run
20 wall ball shots @ 20lb/14lbs
10 box step overs @ 53lbs/35lbs x 24″/20″



May
9

5 9 19

2:00 x 3 thoracic mobility
10 – 15 Y’s
10 – 15 T’s
10 – 15 W’s

2 rounds of:
10 alternating kettle bell bench press
10 half turkish get ups
10 strict sit ups @ kettle bell


5 rounds of:
3 bench press @ 80%
*performed every 3:00

3 rounds for times of:
500 meter row
20 single arm alternating dumbbell snatches @ 55lbs/35lbs
40/30 push ups
*performed every 6:00




May
8

5 8 19

10 wall slides
10 russian baby makers aka boot strappers
10 cuban presses @ barbell

2 rounds of:
10 over head squats
:45 – 1:00 snatch grip static hang from pull up bar

10 rounds of:
snatch lift offs + 1 hang snatch
*performed every 1:30 – 200 – built from 70% to a heavy complex – 1 miss constitutes form check and possible load reduction – miss twice – set is over.
snatch lift offs: to strenghten and improve mechanics from pose 1 (ground) to pose 2 (top of knee) of the snatch d-lift.
high hang snatch: to establish contact point at pose 2 (quad to hip extension) of the snatch

as many rounds and reps as possible in 10:00 of:
30 double unders
10 d-lifts @ 185lbs/135lbs
10 pull ups – kipping pull up – butterfly pull up







May
7

5 7 19

1:30 ankle @ right /left
1:30 coach mobility @ right/left
1:30 thoracic mobility
25 forward step bear crawls
25 backward step bear crawls
10 single leg broad jumps @ 10 right 10 left

8 – 10 rounds of:
1 front squats
*performed every 2:00 – 2:30

3 rounds for time of:
400 meter run
8 front squats @ 75% – 80%


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