CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
21

Rest\Recovery Day

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Mar
20

Friday

2:00 couch mobility
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

2 rounds of:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses

as many rounds and reps as possible in 24:00 of:
400 meter run or 500 meter row
6 overhead squats
12 handstand push ups
*load or odd object determined by what overhead space and object you have available – one could also with load or not add tempo of
:05 down :05 pause :05 up :01 pause to the squat – scale tempo as needed


*if you are not doing handstand push ups rx’d – performing at a lighter progression would do you justice – do push ups @ tempo with a push through at the top – seated shoulder presses – tri-pod progression etc.

*the walls in your apartment or home may not be as strong as the walls in the box when it comes to kick ups – so if you do not have a soft kick up or dont know the grade of wall you are working with – modify




Mar
19

Thursday

Tomorrow will be the last day to come pick up a kettle bell or dumbbell from the box. Coach will be at the box from 5:00 a.m. to 7:00 a.m. and or 5:00 p.m. – 6:00 p.m. 313-452-8294 call or text.


16 hip circles – 8 right – 8 left
16 cross body leg swings – 8 right – 8 left
16 forward backward leg swings – 8 right – 8 left
16 shoulder swings @ 45 degree elbow
16 high knees – left/right = 1
16 heels to butt – left/right = 1
16 standing alternating leg raise to toe touch
16 alternating forward bend – straight leg-knee bent toe touches
200 meter jog or 1:00 jog in place

in house version:
10 rounds for time of:
5 push ups

8 high knee run/jog/step in place
5 sit ups

16 high knee run/jog/step in place
10 mountain climbers @ 2 count- left/right = 1 rep

24 high knee run/jog/step in place
5 push ups
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

local track or field version:
10 rounds for time of:
5 push ups

5 yard down and back 
5 sit ups
10 yard down and back 
10 mountain climbers @ 2 count – left/right = 1 rep
15  yard down and back 
5 push ups
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

Mar
19

Thursday

every 1:00 on the 1:00 for 8:00 perform:
:45 of bear crawls
1 snatch pull + 1 snatch pull elbows high + 1 muscle snatch + power snatch
10 russian baby makers
:30 – :45 static hang


4 rounds of:
1 snatch balance + 1 pressing snatch balance + 1 hang power snatch
+ 1 hang snatch
*perform every 2:00 increase load as needed


1 round for time of:
3 hang snatches @ 135lbs/95lbs
6 chest to bar pull ups
6 hang snatches
12 chest to bar pull ups
9 hang snatches
18 chest to bar pull ups
12 hang snatches
24 chest to bar pull ups

Mar
18

Wednesday

For those of you that picked up a dumbbell or kettle bell from the gym, we will add workouts where as they can be utilized. The workouts posted can also be done without load.

12 lunge to A-pose
12 squats
12 perfect stretches @ 6r/6l elbow to instep – outside of knee touch – ceiling reach


5 rounds of:
10 – 16 lateral lunges
5 – 8 single leg d-lift
8 – 12 cossack squats
10 – 16 reverse lunge to high knee
*1:00 – 1:30 rest between sets – to be performed at a pace and range of motion where one is in control of balance and well coordinated – dont sacrifice form for speed


4 rounds of:
20 – 30 glute bridges
10 split lunges @ dynamic – scale these as needed
10 alternating reverse lunges
5 squat jumps
15 squats
20 – 30 glute bridges
*1:00 – 1:30 rest between rounds – to be performed at a moderate to fast pace – no sacrifice form for speed – stay connected


4 rounds of:
15 – 25 sit ups



Mar
17

Tuesday

Schedule Update:
Box is closed til further notice.

As you may already know, the decision was made by the powers that be to close all gym’s, personal training studios etc. We hope this doesnt last more than a week or two, truth is no one knows what the future holds.

No matter how clean and sanitized our equipment and facility is, and as much as I like to go rogue, on this one notso much. When the concerns of health and wellness is the issue, I and you must take no risk of jeopardizing either. So to reduce the risk, we are lending out equipment, barbells, plates, pvc’s, dumbbells, kettle bells, abmats, jump ropes, and rowers if needed.
Contact us to reserve or pickup any equipment during this time as we try to figure out how to maintain and stand united. Message @jrrdbll on instagram or email info@crossfitbmw.com for equipment.


We will be reassessing the situation and best protocols to move forward daily. Stay positive and stay engaged, we will be as creative as possible in order to keep you moving and fit, you just have to move with us. Your coaches are here for your support, stay dedicated and support them in return.

We are happy to put any memberships on hold, and extend all training packages. For those of you that can continue with memberships, please know that we are grateful, and we as the rest of your community appreciate your support.

We encourage you to follow the workouts and do them at home, if there are any needs or concerns, please make contact with us. We will do our best to stay and keep you engaged.

Again we appreciate your kindness and support, if there is anything more that we or I can do to support or help you, dont hesitate to mention it. And If you hear anything or would like to share any information, have any suggestion or advice valuable to us as a community and or small business at this or anytime, please do.

:30 shoulder rotating shrugs forward
:30 shoulder rotating shrugs back ward
:30 shoulder rotating at arms extended out to the side forward
:30 shoulder rotating at arms extended out to the side backward


:30 air squats
:30 sampson stretch right
:30 sampson stretch left


4 rounds of:
5 push up to plank position shoulder taps
5 downward dogs to up dog
10 hollow rocks or sit ups
30 no rope single unders or double unders
*1:00 rest between rounds


4 – 5 rounds of:
10 burpees
400 meter run
*20:00 time cap
*2:00 walking rest between rounds – scale distance as needed – modify distance by walking and jogging, or just by walking.



Mar
16

Monday

10 laying cuban presses
10 band presses
10 mobility push upsh

2 rounds of:
10 dumbbell bench presses + 10 dumbbell skull crushers
1:00 of med ball pec activation
3 turkish get ups right + 3 turkish get ups left
*performed every 1:30 each

5 rounds of:
bench presses 

12 – 16 weighted stationary dips
12 – 16 supine rows @ barbell/rings
*performed every 3:00 – increase load every round for a clean 3 rep heavy, don’t go to muscle strenght/failure (do not exceed 85% of your 1 rep max) – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

3 rounds of:
12 tricep kick backs

1:00 – 1:30 rest
12 hand release plyo push ups
1:00 – 1:30 rest

as many rounds and reps for quality of:
2:00 row @
low to moderate pace
20
single unders
20 pulse (half – quarter range of motion) stationary lunges @ 10 right/10 left
20 single arm plank rows @ 10 right/10 left
*20:00 time cap

Mar
15

Sunday

4:00 banded scarecrow @ :30 each position
2:00 squat therapy @ 3311


2 rounds of:
:30 shoulder taps
:30 air squaats
:30 rest
:30 alternating planks
:30 jump squats
:30 rest
:30 wall walks or handstand hold
:30 burpee broad jumps


as many rounds and reps as possible in 15:00 of:
12 calorie row
6 thrusters @ 135lbs/95lbs
6 pull ups @ strict
*2 partner wod

as many rounds and reps as possible in 15:00 of:
12 calorie row
12 toes to bar
*2 partner wod


Mar
14

Rest\Recovery Day

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Mar
13

Friday

2:00 ankle distraction
2:00 t-spine mobility

2 rounds of:
20 calf raises
10 alternating perfect stretchs + 2 mountain climbers
10 scorpions
10 iron t”s
*1:00 rest

Peoples Choice Open 
1 round for time of:
43 burpee – buy in
50 double unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups
1000 meter row – buy out
*scales and modifications detailed @ time of wod – time you complete the burpees – time you complete Annie – time you complete the row

8 rounds of:
2 back squats @ dynamic
*performed every 2:00

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