CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
8

Thur 8 8 19

full body joint mobility drills
6:00 focused mobility @ foam roller – lacross ball – etc @ problem areas
10:00 skill work/practice – gymnastic – olympic lifting – fundamentals


6 rounds of back squats:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
5 @ 80%
5 @ 80%
5 @ 80%
*performed every 2:30 – 3:00

1 round for time of:
1000 meter row or 800 meter run
50 pistols
50 single arm alternating snatches @ 53lbs/35lbs
50 goblet squats @ 53lbs/35lbs

Aug
7

Wed 8 7 19

10 wide lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 wide grip hang from pull up bar
Burgner warmup

4 rounds of tabata:
dumbbell /kettle bell floor press
russian twist
seated shoulder press
hang clean
renagade row
toe touches
lunges
straight leg d-lifts to hammer curls
*performed :20/:10 – with load


3 rounds for time of:
800 meter run
10 overhead squats @ 155lbs/105lbs
15 burbees over barbell
20 toes to bar


Aug
6

Tue 8 6 19

10 wall slides
2:00 pec mobility @ lacross ball each side

5 wind mills
8 single arm push presses
30 yard waiters carry
*left / right


8 single arm snatches
8 over head reverse lunges
5 wind mills @ knee
*left / right

6 rounds of:
3 push presses – increase load every round for a 3 rep heavy @ :01 pause @ rack – :01 pause @ pose 1/jump position – :02 pause @ overhead/catch position

4 rounds of:
:45 row @ calories
:45 double unders
:45 handstand push ups
:45 100 meter run




Aug
5

Mon 8 5 19

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup @ cleans

3 hang muscle cleans
3
muscle cleans
3
front squats
3
tall cleans / clean balance

8 rounds of:
1
hang clean + 1 clean – increasing load every round for a heavy complex
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
12 ground to over heads @ 115lbs/95lbs
12 front squats @ 115lbs/95lbs
12 box jump overs @ 24″/20″

Aug
4

Sun 8 4 19

10 squat therapy
15 lat
pull downs
5 Y’s – T’s – I’s – W’s

2 rounds of:
:30 dumbbell front squats
:30 rest
:30 – 1:00 bar muscle up practice
:30 – 1:00 rest

3 rounds of:
350 meter row or 300 meter run
team member rest
20 dumbbell/kettle bell hang cleans @ 50lbs/30lbish
team member rest
10 bar muscle ups or 15 pull ups @ strict
team member rest
*3 partner wod – completing 3 rounds each in pipeline structure –
partner A rows then rest – partner B rows then rest – partner A hang cleans – partner C rows – complete this sequence until each partner completes 3 rounds each


Aug
3

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
2

Fri 8 2 19

:30 – :45 per position banded scarecrow
2:00 couch mobiloity
:30 – :45 lat mobility

2 rounds of:
1:00 of reverse snow angels
:30 rest
1:00 of right side plank
:30 rest
1:00 of Y – T – I – W’s
:30 rest
1:00 of left side plank
:30 rest

6 rounds for times of:
400 meter run
8 pull ups – kipping pull up – butterfly pull up
12 toes to bar
16 ring dips
*rercord every round, 5 min time cap per round


Aug
1

Thur 8 1 19

2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ l;across ball
:30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar


10:00 of gymnastic skill practice:
hollow body

push up
ring dips
handstand
pull ups – kipping pull up – butterfly pull up
pistol
hollow rock
*developed skill in the fundamentals by continuos practice is key to progression.

5 rounds for time of:
250 meter
row or 200 meter run
50
double unders
50
air squats
25 push ups

Jul
31

7 31 19

2 rounds of:
1:00 scarecrow @ band
10 kip swings

2 – 3 rounds of:
:30 – 1:00 handstand play (hold – taps – wall walks etc)
:20 rest
5 sprint start strokes @ row (3/4 – 1/2 – 3/4 – full – full +

5 strong pulls
:40 rest

5 rounds of:
4 push presse
sincreasing load every round for a 4 rep heavy
*peformed every 2:30 – 3:00 – super set between rounds 
12 bulgarian lunges @ dumbbells/kettle bells
8 leg curls @ hanging @ medicine ball

15 calf raises @ dumbbells/kettle bells
12 monster walks @ dumbbells/kettle bells
*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock – dont exceed 4 rounds of accessory work.

3 rounds for time of:
30/20 calorie
row
15 chest to
bar pull ups
10
handstand push ups @ strict

Jul
30

7 30 19

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup

3 rounds of:
high hang clean & push jerk or split jerk
*performed every 2:30

3 rounds of:
hang clean
*performed every 2:30

3 rounds of:
2 clean lift offs + 1 clean & push jerk or 1 clean & split jerk
*performed every 2:30 – clean lift off to top of the knee
*build from 60% – 85% through the 9 rounds

3 rounds for times of:
200 meter run
6
clean & jerks @ 60% – 65%
12
bench presses
200 meter down and back 50 meter x 4
6 clean & jerks
12 bench presses

*these will be 7:00 power rounds, goal is to complete the round in 5:00, allowing a 2:00 to at least 1:30 recovery

Previous Page 2 3 4 5 6 7 8 9 10 11 Next Page