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

Thursday

1:00 calf mobility
1:00 hamstring mobility
400 meter lite run or lite row

1:00 couch mobility
1:00 quad mash @ ball
400 meter run or row
*faster

1:00 latt mobility

1:00 of scap mobility
2:00 of upper and lower body running warm up

set up barbell for snatches

1 rounds for time of:
5000 meter row or 5000 meter run


1 round for time of:
30 snatches @ 135lbs/95lbs or 40% – 50%

*scale as needed



Dec
4

Wednesday

2:00 of pec/shoulder band extractions
12 mobility push ups
7 I – Y – T – W’s

6 – 8 rounds of:
2 bench presses @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm
*performed every 2:00 – strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
6 bench press @ dumbbells /kettle bells @ 5lbs – 10lbs heavier than last week.
*performed every 2:00 

2 rounds of:
8 rear rack bar shoulder presses or wide dumbbell presses
*performed every 2:00



21 – 15 – 9 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows 

1:30 rest

4 rounds of:
25 laying leg raises

Dec
3

Tuesday

2:00 scarecrow @ band
12 cuban presses
12 lunge to A-pose
2:00 shoulder distraction @ band

2 – 3 rounds to sketch/outline and work your start and finish foot position in the split jerk on rubber flooring


3 rounds of:
1 muscle clean
1 power clean
1 squat clean
3 – 5 presses from the jerk catch position – increasing load every round
*performed every 2:00


8 rounds of:
1 muscle clean + 1 push press
1 power clean + 2 push jerks
1 squat clean + 3 split jerk
*performed every 2:00 – 2:30 – increase load every round for heavy complex
eliminate and replace any move to heavy to perform – every round should have nine reps

as many rounds and reps as possible in 12:00 of:
6 handstand push ups
9 thrusters @ 53lbs/35lbs
12 chest to bar pull ups

*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every round


Dec
2

Monday

1:00 hip mobility @ band
1:00 squat rocks
1:00 shoulder mobility @ band

6 rounds of:
2 back squats @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm
*performed every 2:00 – strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
2 front squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack @ 5lbs/10lbs heavier than last week

*performed every 2:00

5 rounds for time of:
24 kettle bell swings @ 70lbs/53lbs
12 alternating reverse lunges @ 70lbs/53lbs
12 box jumps @ 24″/20″


Dec
1

Sunday

2:00 scarecrow
2:00 couch mobility
2:00 hip mobility
5 matrix lunges


2 rounds of:
5 halos right/left @ kettle bell
10 single leg – single arm d-lift @ kettle bell right/left
5 right/left rotational med ball tosses
10 scap pull ups

5 rounds each of:
7 d-lifts @ 225lbs/155lbs or @ and not to exceed 50% – 55% of you 1rm
14 chest to bar pull ups
500 meter row
*2 partner wod – partner A d-lifts – partner B performs pull ups – partner A rows – partner B d-lifts……..

Nov
30

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.

Nov
29

Friday

2 rounds of:
:30 of paloff hold@ squat
:30 of lateral band walk
:30 of single leg glute bridges
:30 side plank

6 rounds of:
4 back squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
4 front squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack @ 5lbs/10lbs heavier than last week

*performed every 2:00

as many rounds and reps as possible in 12:00 of: 12 front rack squats @ 53lbs/35lbs
9 toes to bar
6 box jumps @ 24″/20″
*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every round

Nov
28

Thursday

Todays schedule goes as follows: 8:00 a.m. open gym. 9:00 and 10:00 a.m. CrossFit training.

2:00 lat mobility
1:00 latt pull down
1:00 squat rocks

burgener warm up


6 – 8 rounds of:
1 hang snatch
1 snatch
*performed every 2:00 – increase load eveery round

3 rounds for time of:
800 meter run or 1600 meter row
60 power snatches @ 95lbs/65lbs
40 over head squats @ 95lbs/65lbs
20 burpees over the bar
*2 partner wod, 1 partner working @ a time, except on the run (done together) if choosen  run and row must be completed by both before snatches begin, partition reps as desired
*scale and modifications detailed @ time of wod


Nov
27

Wednesday

Schedule Update:
Normal classes today.
Thursday open gym at 8:00 a.m. (done by 9:00 a.m.) class at 9:00 a.m. and 10:00 a.m.


2:00 hip mobility
2:00 forearm mobility

2:00 lumbar mobility
2 :00 shoulder mobility

3 rounds of:
3 d-lifts @ pose technique + 5lbs/10lbs heavier than last week @ 1211

3 rounds of: 
3 d-lifts @ 65% – 70% + 5lbs/10lbs heavier than last week @ 1211

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all + 5lbs/10lbs heavier than last week @ 2111
*performed every 2:00

4 rounds of:
6 seated good mornings + 5lbs/10lbs heavier than last week @ 2111
*performed every 2:00

2 rounds of:
8 chinese barbell rows + 5lbs/10lbs heavier than last week @ 2111

*performed every 2:00

2 – 3 rounds of:
1 pull up
2 knee to elbow
3 toes to bar
*rest as needed – practice and skill

2 – 3 rounds of:
1 muscle up
2 pistols
3 kick to handstands or 3 handstand push ups
*rest as needed – practice and skill

Nov
26

Tuesday

1:00 rowing @ 70%

12 cuban presses
1:00 over hand grip hang from pull up bar
12 lunge to A-pose
1:00 under hand grip hang from pull up bar

1:00 rowing @ 80%

20 forward bear crawl steps + 20 backward bear crawl steps
15 scap pull ups
10 broad jumps
4 wall walks


1:00 rowing @ 90%

3 rounds of:
4 power cleans @ 135lbs/95lbs
4 jerks @ 135lbs/95lbs
20 double unders
*5 rounds performed every 5:00 for times


10 rounds for meters of:
1:00 rowing
:30 rest
*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every other round – perform one round in what you describe as your natural performing/resting state – and the other in the regulated performance/resting state prescribed


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