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

5 26 19

Wod:
to be posted on white board

May
25

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.

May
24

5 24 19

8 rounds of:
overhead squats
*performed every 2:00 for a 1rep max

5 rounds for reps/calories/time of:
:30 of rowing
:30 of thrusters @ 75lbs/55lbs
100 meter down and back @ 50/50
*2:00 rest

May
23

5 23 19

6 – 8 rounds of:
2 d-lifts @ increasing load every round for a 2rep heavy
*performed every 2:00

4 rounds of:
1 push jerk @ :02 pause in the dip (aka pose 1), :01 pause in the catch, increasing load every round
*performed every 2:00

6 rounds of:
1 split jerk, increasing load every round for a 1rep heavy
*performed every 2:00

3 rounds for time’s of:
6 d-lifts @ 55% – 65% 2 rep heavy 
15/10 calorie row
6 burpees over bar
30 double unders
6 burpees over bar
6 d-lifts @ 55% – 65% 2 rep heavy 
*performed every 6:00

May
22

5 22 19

12:00 hip mobility

3 rounds of:
10 single leg d-lifts right
10 single leg d-lifts left
8 hip thrust @ barbell (go heavy 70% – 80% 1rep max d-lift) ref 5-15-19
20 reverse snow angels @ slow and stedy
*each move performed every 1:30 – increse load every round on d-lifts if balanced and controlled

as many rounds and reps as possible in 12:00 of:
3 bar muscle ups
6 hang power cleans @ 53lbs/35lbs kettle bells
12 reverse lunges @ 53lbs/35lbs kettle bells



May
21

5 21 19

On Monday, May 27th from 9am to 12pm, we’ll be hosting a “Murph” competition style workout. This is a great community event where we perform this classic Crossfit benchmark workout followed by some grilling, drinks and fun. Though the workout prescribed is tough, it will be scaled to meet everyone’s fitness and skill capacity.
There is no charge for this workout, nor will it be deducted from your weekly class limit.
PLEASE NOTE:
All participants will indicate their preference as Rx’d or scaled when they registered for the free class or when you come in for the workout/competion.
If you have any question or issue, please e-mail us asap at www.crossfitbmw.com

thoracic mobility
latt mobility


3 rounds of:
3 romanian d-lifts @ snatch grip
3
muscle snatches
3 rear rack snatch grip push presses
3
overhead squats
3
snatch balance
*increase load every round or linear progression across


10 rounds of:
2 snatch lift offs @ :02 pause at top of knee
1 hang snatch @ :02 from top of the knee
*performed every 1:30 – 2:00

CrossFit Games Age Group Qualifier event #5

1 round for time of:
30 snatches @ 135lbs/95lbs or @ 55% – 65% 1rep max
30 handstand push ups @ strict




May
20

5 20 19

2 rounds of:
:20 flyes @ band
:20 pull aparts @ band
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left
:30 single leg plank right
:20 bulgarian lunge @ dynamic left
:20 bulgarian lunge @ dynamic right
*1:00 rest


4 – 5 rounds of  back squat
increase load every round to 80%


3 rounds of:
4 back squats @ 80% – 85%
*performed every 2:00

3 rounds for times of:
4 back squats @ 55% – 60%
25/15 calorie
row
20 walking lunges @ 53lbs/35lbs
400 meter run
4 back squats

*performed every 8:00


May
19

5 19 18

full body joint mobility drill

2 rounds of:
10 halos @ 5 right 5 left
20 single leg lifts @ 10 right 10 left
10 rotational med ball throws @ 5 right 5 left
4 wall walks

as many rounds and reps as possible in 24:00 of:
3 handstand push ups @ strict
6 pull ups @ strict
9 toes to bars
12 russian kettle bell swings @ 70lbs/53lbs
15 calorie rows
*2 partner wod – alternating movements



May
18

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.

May
17

5 17 19

Schedule Update:
Box will be closed Friday May 31st.
Monday May 27th, 9:00 a.m class only. Wod will be performed in waves of 12, every 15:00. First wave warm up starts at 9:00 a.m. wod promptley at 9:15 a.m. Second wave warm up starts at 9:15 a.m. wod at 9:30 a.m.
We will be performing a workout given the name “Body Armour” by Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. the workout is now commonly known as:

“Murph”
1 round for time of:
1-mile run
100 pull ups – kipping pull up – butterfly pull up
200 push ups
300 air squats
1-mile run
*scale and modified to meet everyones fitness capacity

followed by, some grilling and drinks.

1:00 banded lat mobility left
1:00 banded lat mobility right
1:00 hamstring floss @ band left
1:00 hamstring floss @ band right
1:00 ankle floss @ band right
1:00 ankle floss @ band right

3 rounds of:
5
muscle cleans @ increase load every round
5 1 step box jumps
*performed every 2:00

8 rounds of:
1
hang clean + 1 clean complex
*performed every 2:00 – increase load every round for a heavy set – suggested start load 60% of heaviest clean

as many rounds and reps as possible in 10:00 of
50
double unders
15
toes to bar
10
power cleans @ 155lbs/105lbs


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