CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
22

Thur 8 22 19

2:00 banded hip mobility
2:00 squat therapy

3 rounds of back squats warmup:

3 rounds of back squat warm up:
8 @ 50%
8 @ 55%
5 @ 60%

3 rounds of back squats:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
*performed every 2:00 – 3:00 –

3 rounds of:
6 back squats @ 65% – 75%
200 meter run
5 – 10 burpee box jumps over @ 24″/20″
5 – 10 bar muscle ups
5 – 10 burpee box jump overs @ 24″/20″
200 meter run
6 back squats @ 65% – 75%

*performed every 8:00 – 10:00

Aug
21

Wed 8 21 19

3 rounds of:
12 bulgarian lunges @ 6r/6l
12 monster walks
6 jeb squats
6 snatch grip straight leg d-lifts
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch press
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch push press + overhead squat + snatch balance x 2
*increase load every round, perform every 2:00

3 rounds of:
1 snatch + 1 high hang snatch
*increase load every round, perform every 2:00

5 rounds of:
1 snatch
*increase load every round, perform every 2:00

3 sprint rounds for times of:
25/18 calorie row
15 power snatches @ 115lbs/75lbs
60 double unders
*3:00 rest

Aug
20

Tue 8 20 19

2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar alternating overhand underhand grip per round
:30 rest
12 alternating skater squats
12 alternating cossack squats
12 band pull throughs
*rest as needed

3 rounds of:
2 alternating hang split cleans & split jerks + 8 reverse flyes + 12 tricep kick backs @ dumbbells
:30 – :45 rest
2 alternating split hang clean & split jerks + 10 supine ring rows + 10 dips
:30 – :45 rest
2 alternating split hang clean & split jerks + 12 skull crushers + 10 hammer curls @ dumbbells
:30 – :45 rest
2 alternating split hang clean and split jerks + 8 alternating toes to bar + 8 knees to elbows
:30 – :45 rest
*load prescribed as needed @ time of wod

4 rounds of:
25 double unders
20 plyo-push ups
15 kettle bell swings @ 70lbs/53lbs
40 yard sled push @ .25 body weight on sled
*rest as needed

Aug
19

Mon 8 19 19

6 rounds of:
r1. 10 d-lifts @ 50% + 10 bench press @ 50lbs/30lbs
r2. 10 d-lifts @ 60% + 10 bench press @ 50lbs/30lbs
r3. 10 d-lifts @ 65% + 10 bench press @ 60lbs/40lbs
r4. 8 d-lifts @ 70% + 8 bench press @ 60lbs/40lbs
r5. 6 d-lifts @ 80% + 6 bench press @ 70lbs/50lbs
*performed every 2:30 – 3:00 – bench press performed with dumbbells or kettle bells

4 rounds of:
6 d-lifts @ 67.5% – 70%
200 meter run
6 bench press @ 70lbs/50lbs
20 walking lunges @ 70lbs/50lbs kettle bells
*performed every 4:30 – all bench press can be performed with kettle bells – band handled

Aug
18

Sun 8 18 19

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ lacross ball @ left/right
2:00 lat mobility @ foam roller @ left/right
30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar 

5:00 – 8:00 pre-warm up running drills

10 rounds for time of:
400 meter run
10 
over head squats @ 115lbs/75lbs
10 burpee box jump overs @ 24″/20″
*2 partner, alternating movements – partner A runs – partner B squats – partner A does burpee box jump overs (1 round) – partner B runs….etc

Aug
17

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.

Aug
16

Fri 8 16 19

Box is closed today.

Meal prep – Schedule your calender and stick to it – CrossFit BMW’s Whole life Challenge kick starts Monday – You are already a participant, we are providing some guidelines, and community support.

What’s Your BenchMark

Out the box Wod:
4 rounds for time of:
400 meter run
50 air squats

Aug
15

Thur 8 15 19

1:00 row
1:00 overhand hang from pull up bar
10 lunge to A-pose
1:00 underhand hang from pull up bar
bear crawl 20 steps forward 20 steps backwards


1:00 row
:30 shoulder taps @ plank position
10 – 15 scalp pull ups
2 – 4 wall walks
10 broad jumps

6 rounds of:
h
10 pull ups – kipping pull up – butterfly pull up
15 toes to bar
20 push ups
25 wall ball shots @ 20lbs/14lbs
*performed every 5:00





Aug
14

Wed 8 14 19

2:00 couch mobility
2:00 hip mobility

2:00 glute mobility

2 rounds of:
5 pull row sprint starts @ 3/4 – 1/2 – 3/4 – full – full
5 full strokes
3 d-lifts
3 box jumps
*practice speedy transitions – focuse on calm breathing
*rest 1:00


3 rounds for times of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20″
*performed every 6:00 – 7:00

3 rounds of:
10 single leg d-lifts right/left
1:00 rest
8 barbell glute bridges @ floor
1:00 rest
:45 side plank right/left
1:00 rest


Aug
13

Tue 8 13 19

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ lacross ball @ left/right
:30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar 


5:00 – 10:00 pre-warm up running drills

8 rounds of:
400 meter run
8 shoulder to over heads @ increase load every round (optional), use front and or rear rack (shoulder presspush presspush jerk

snatch presssnatch push presssnatch push jerk).
*performed every 4:00 – load lifted from the ground – record load and reps performed each round – score is total load lifted over 8 rounds


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