CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
29

Sunday

2:00 lumbar mobility
2:00 scapular mobility
2:00 of cat – cow – spinal segmentation (vertebrae) independent movement – cervical, thoracic, lumbar

3 rounds of:
10 pike sit ups – arms fully extended
2 turkish get ups – right/left
10 straight (stiff leg) d-lifts
10 medicine ball cleans
*all performed with medicine ball

4 rounds of:
400/300 meter row
60′ walking lunges @ 70lbs/53lbs x 2
60 double unders
15 burpee box jump overs @ 24″/20″
*performed 2:00 each station

Dec
28

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.

Dec
27

Friday

Schedule Update:
January 1, 2021 9:00 a.m. and 10:00 a.m. classes only.

todays wod subject to change – expect the unexpected

2 rounds of:
:30 palloff hold @ band
:30 lateral walk @ band left
:30 lateral walk @ band right
:30 squats @ band
:30 side plank left
:30 side plank right
:30 russian step ups left
:30 russian step ups left

5 rounds of:
5 bench presses @ 60%
*performed every 2:00


“Christine”
3 rounds for time of:
500 meter row or 400 meter run
12 d-lifts @ body weight
21 box jumps @ 24″/20″


Dec
26

Thursday

2:00 couch mobility
2:00 quad mash
2:00 shoulder mobility

5 inch worms
10 – 15 scalpular push ups
20 – 30 plank or inverted shoulder taps


2 rounds of:
12 – 16 lateral lunges or cossack squats
5 – 7 rotational medicine ball throws
5 – 7 single leg (box or broad) jumps

as many rounds and reps as possible in 30 minutes of:
station 1 – 10 renegade rows @ 40lbs/25lbs
station 2 – 15/10 calories row
station 3 – 30 walking lunges @ 40lbs/25lbs
station 4 – 40 sit ups
station 5 – rest
*team wod – 1
team member working and allowed at a station at a time – cycling through


Dec
25

Wednesday

2 rounds of:
3 muscle snatches

3 muscle cleans
3 straight leg d-lifts
3 bent over rows
3 thrusters
6 rear rack lunges
*rest as needed

“12 Days of Christmas”

1 power snatch @ 95lbs/65lbs
2 power cleans @ 95lbs/65lbs
3 ring dips
4 single arm alternating dumbbell snatches @ 50lbs/35lbs
5 ball slams @ 30lbs/20lbs
6 burpees
7 toes to bar
8 bench presses @ 60lbs/40lbs 
9 box jumps @ 30″/24″
10 squats @ 95lbs/65lbs
11 pull ups 
12 kettle bell swings @ 70lbs/53lbs
*scale as needed, up or down in load, down in reps

example:
perform the movements to the tune of the song 12 days of Xmas. It’ll go like this . . .
1 – snatch
2 – 2 power cleans – 1 snatch
3 – 3 ring dips- 2 power cleans – 1 snatch
4 – 4 dumbbell ground to overhead – 3 ring dips – 2 power cleans – 1 snatch. . . and so on.






Dec
24

Tuesday

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


2 rounds of:
20 goodmornings @ band
20 bird dogs
10 row sprint start pulls


5 rounds of:
5 straight leg d-lifts – increase load every round
5 hanging leg curls

*performed every 3:00

3 rounds of
:45 row
1:15 rest
:45 battle ropes
1:15 rest
:45 static hold (pull up bar – handstand – plank – rings – etc)
1:15 rest

Dec
23

Monday

1:00 hip flexor stretch @ band both directions – left/right
:30 butterfly pulses
5 hawaiian squats left/right
10 boot strappers

5 rounds of:
5 back squats @ 60%
*performed every 2:00


“Chelsea”
every 1:00 on the 1:00 for 30:00 perform:
5 pull ups
10 push ups
15 squats


scale @:
every 1:00 on the 1:00 for 20:00 perform:
3 jumping pull-ups
6 knee push-ups
9 squats
*if you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete


Dec
22

Sunday

Schedule Update:
9:00 a.m. and 10:00 a.m. classes only on Wednesday December 25th.


1:00 static hang from pull up bar
running warm up drill
10 – 15 scapular pull ups

2 rounds of:
200 meter run
10 double kettle bell swings
10 double kettle bell shoulder press
50′ double kettle bell over head carry


1 round for time of:
50 burpees
*
must be completed before anything else
800 meter run
200 kettle bell swings @ 53lbs/35lbs @ santa cruz
200 box jumps @ 20″/24″
2000 meter row
*2 partner wod – partners may partition reps and task in any order they like want with the exception of the run, the run must be performed together, it can also be partitioned or added at the end, must be done together.





Dec
21

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.

Dec
20

Friday

Leading up to the new year, we will be adding some CrossFit bench mark workouts in heavy rotation.

scarecrow @ band :20 position
5 seated wal slides
10 scapular push ups


2 rounds of:
5 – 10 windmills @ kettle bell @ right/left
1:00 medball peck activation
10 single arm kettle bell thrusters right/left
*performed every 1:30


3 rounds of:
8 – 10 half knelling land mine presses right
8 – 10 half knelling land mine presses left
30 overhead tricep extensions
100′ farmers carry @ heavy
*performed every 1:30


as many rounds and reps as possible in 12:00 of:
3 weighted pull ups @ 35lbs/25lbs
6 deficit push ups @ dumbbells
9 squats @ dumbbells/kettlebells



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