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

7 29 19

1:00 hang from pull up bar @ overhand
10 perfect stretch
1:00 hang from pull up bar @ underhand
40 bear crawl steps @ 20 forward – 20 backward


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

12 ring dips
15 push presses @ 53lbs/35lbs
15 hollow rocks
12 burpees over the load

*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. 

3 rounds of:
30 wall ball shots
25 kettle bell swings @ russsian @ 70lbs/53lbs
20 box jumps @ 20″/24″



Jul
27

7 27 19

1 round for time of:
2000 meter row
*partner must be in a kettle bell @ 53lbs/35lbs front rack hold before row starts – partition row as desired.

10:00 mark perform:

800 meter run
120 
kettle bell swing @ 53lbs/35lbs
*partner in a plank hold before swings start – partition reps as desired

20:00 mark perform: 

800 meter run
120 pull ups – kipping pull up – butterfly pull up, squats or  
push up
*partner in a overhead kettle bell @ 53lbs/35lbs hold before push ups start – partition and combine reps of 40 as desired

Jul
26

7 26 19

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

3 rounds of:
2 high hang snatches
*performed every 2:30

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

3 rounds of:
2 snatch lift offs + 1 snatch
*performed every 2:30 – snatch lift off to top of the knee
*build from 60% – 80% – 85% through the 9 rounds

5 rounds for time of:
10 hang power snatches
30 double unders

Jul
26

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.

Jul
25

7 25 19

1:00 scarecrow @ band
5 squat therapy @ 3311 tempo :03 descend – :03 hold @ squat – :01 ascend – :01 pause


8 – 10 rounds of:
1 front squat
*performed every 2:00 – 2:30

3 rounds for time of:
200 meter run
4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
10 push presses @ 53lbs/35lbs
200 meter run

4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
*load must be lifted from the ground, by power clean or squat clean for first rep – no racks unless scaled as so.

Jul
24

7 24 19

:30 – 1:00 of hang from pull up bar @ wide overhand 
:30 – 1:00 of hang from pull up bar @ underhand
10 russian baby makers
10 jefferson d-lifts
10 lung to A-pose


6 rounds of:
r1. 10 d-lifts @ 50%
r2. 10 d-lifts @ 60%
r3. 10 d-lifts @ 65%
r4. 8 d-lifts @ 70%
r5. 6 d-lifts @ 80%
*performed every 2:30 – 3:00 – super set between rounds 
12 lateral shoulder raises
15 reverse flyes
12 forward shoulder raises
15 shoulder shrugs

*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.

4 rounds for time of:
500 meter row
400 meter run
10 plyo-push ups
10 dumbbell step overs @ 53lbs/35lbs



Jul
23

7 23 19

2 rounds of:
5 wall slides
5 squat therapy
5 perfect stretch
:30 handstand hold

2 rounds of:
2:00 to perform 2 – 5 muscle ups
2:00 to perform 10 yard handstand walk
2:00 to perform :45 – 1:00 l-seat
*scaled progressions detailed at time of wod

4 rounds of:
5 back squats, increase load every round for a 5 rep heavy
*perform every 2:30 – 3:00 – super set between rounds 
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated

*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.

2 rounds of:
6 back squats @ 65% – 70%
200 meter down and back 50 meter x 4
10 chest to bar pull ups
5 handstand push ups @ strict
200 meter down and back 50 meter x 4
6 back squats @ 65% – 70%
*these will be 8:00 power rounds, goal is to complete the round in 6:00, allowing a 2:00 to at least 1:30 recovery

Jul
22

7 22 19

5 rounds of:
3 sumo d-lift high pulls – increase load every round
*perform every 2:30 – 3:00 – super set between rounds
12 crossbody curls
12 tricep kick backs
12 hammer curls
12 skull crushers

*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.

*on a continuous running clock perform the forst wod, when the clock reaches 15:00 take a 5:00 rest, when the clock reaches 20:00 perform the second workout, each workout has a 15:00 time cap

800 meter run
as many rounds and reps as possible of:
5 pull ups – kipping pull up – butterfly pull up
10 push ups
15 air squats
*15:00 time cap

5:00 rest

800 meter run
as many rounds and reps as possible of:
10 clusters (squat clean to thruster) @ 53lbs/35lbs @ kettle bells
10 knee to elbows

Jul
21

7 21 19

2:00 banded hip mobility right
2:00 banded hip mobility left

2:00 calf mobility right
2:00 calf mobility left


3 rounds of:
tabata:
frog jumps
rotational medine ball toss right
rotational medine ball toss left
over head medicine ball toss
*performed :20 work – :10 rest


as many rounds and reps as possible in 30:00 of:
400 meter run
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 partner wod – 1 partner working at a time alternating moves – partner A does 400 meter run – partner B – then performs 30 box jumps – partner A then performs 30 wall ball shots……..


Jul
20

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.

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