CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
26

4 26 19

“Jackie”
1 round for time of:
1000 meters row
50 thrusters @ 45lbs/35lbs
30 pull ups


3 rounds of:
8 bulgarian lunges – :45 rest — /8r/8l
8 bent over rows – :45 rest

8 hanging leg curls – :45 rest
8 handstand push ups @ strict
*1:30 rest – goal, try not to spend more than 1:00 per movement,
*load will be based @ increasing load every round (strength, speed), linear progression (fitness, maintenance, speed) and always mechanics

Apr
25

4 25 19

thoracic overhead mobility
2:00 foam roller
partner assisted thoracic/shoulder stretch from pullup bar
:30 per side single arm (leg supported) hang from pullup bar

10:00 of gymnastic skill practice:
hollow body
push up
ring dip
handstand
pull up pull ups – kipping pull up – butterfly pull up

pistol
hollow rock
*developed skill in these fundamentals, insure the progressions of each, that you may be working or practicing maintenance on.

5 rounds for times of:
250 meter row
50 double unders
50 air squats
25 push ups
*performed every 7:00



Apr
24

4 24 19

8 scorpions @ 8r/8l
8 iron t’s @ 8r/8l

8 laying leg raises

5 halos @ 5r/5l
5 shoulder press right
5 windmills right
5 shoulder press left
5 windmills left
5 push press right
5 farmers carry @ 25 yards right
5 push press left
5 farmers carry @ 25 yards left

4 rounds of:
3 shoulder press, increase load every round for a 3 rep max
*perform every 2:00

4 rounds of:
3 push press, increase load every round for a 3 rep heavy
*perform every 2:00

2 rounds for time of:
400 meter run
20 g.i. janes @ 6″- 10″ above reach

Apr
23

4 23 19

2:00 couch mobility
2:00 ankle mobility
hip mobility @ 5 each direction x 2
8 wall squats @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
lateral band walk left @ :30
lateral band walk right @ :30
bear crawls @ :30
split lunges @ :30
*1:00 rest


5 rounds of:
5 back squats @ 75% – 80%
*2:00 rest between rounds

5 rounds for time of:
10 d-lifts @ kettle bell
10 goblet squats @ kettle bell
10 reverse lunges @ alternating @ kettle bell
*load @ 70lbs/53lbs


Apr
22

4 22 19

10 wall slides
10 russian baby makers aka boot strappers
10 cuban presses @ barbell
10
over head squats
10 single leg jumps


10 rounds of:
2
snatch lift offs + 1 high hang snatch
*performed every 1:30 – 200 – built from 65% 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 7:00 of:
7
power snatches @ 135lbs/95lbs
14
toes to bar

Apr
21

4 21 19

1 round for time of:
100 alternating front rack lunges @ 135lbs/95lbs
400 meter run
80 push press @ 135lbs/95lbs
400 meter run
60 power cleans @ 135lbs/95lbs
400 meter run
40 box step overs @ 24″/20″ x 53lbs/35lbs
400 meter run
20 bar muscle ups
400 meter run
*2 partner wod – both partners present partitioning the reps between the two partners as desired – running done together.

Apr
20

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.

Apr
19

4 19 19


Box is closed today.

Post on instagram what time you’ll be arriving at the box to join in with the posted wod:

2 rounds of:

8 lunge to a-pose
16 heel to glutes
8 air squats
8 walking lunges
16 high knees

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

Apr
18

4 18 19

8 rounds of:
1 split jerk and (alternating rounds of) or push jerk
h– increasing load every round for a 1 rep heavy.
*performed every 2:00

as many rounds and reps as possible in 8:00 of:
30 double unders
10 burpees over barbell
3 ground to overheads @ 135lbs/95lbs





Apr
17

4 17 19

8 rounds of front squat:
4 @ 65%
4 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 87.5%
1 @ 90%
1 @ 92.5%

3 rounds for max calories of:
row @ 2:00
*performed every 5:00

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