CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
30

Fri 8 30 19

Schedule Update:
Monday September 2nd, 8:00 a.m. fundamentals class and 9:00 a.m. CrossFit class.

1000 meter row or 800 meter run

2:00 couch mobility
2:00 hip mobility

2:00 glute mobility

3 rounds of:
5 d-lifts – barbell cycle – increase load every round
:30 handstand hold

21 – 15 – 9 reps for time of:
d-lifts @ 255lbs/155lbs
handstand push ups

3 rounds of:
8 bench presses
12 walking lunges
1:00 L – seat
*performed every 2:00


Aug
29

Thur 8 29 19

2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar alternating overhand underhand grip per round
:30 rest
12 alternating skater squats
12 alternating cossack squats
12 band pull throughs
*rest as needed

as many rounds and reps as possible in 8:00 of:
20 calories row
15 chest to bar pull ups

4:00 active rest – when the clock hits 12:00


as many rounds and reps as possible in 8:00 of:
30 double unders
12 wall ball shots

4:00 active rest – when the clock hits 24:00

as many rounds and reps as possible in 8:00 of:
200 meter run
10 burpees

Aug
28

Wed 8 28 19

2:00 couch mobility
2:00 shoulder mobility

2 rounds of:
:30 russian step ups
:30 lateral banded walks
:30 pallof hold left/right @ squat
:30 hang from the bar overhand /underhand

:30 squats
*perform every 1:30

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

5 rounds of:
1 back squat @ 95%
*performed every 2:00

3 rounds for time of:
400 meter run
20 alternating dumbbell snatches @ 50lbs/35lbs
30 yard alternating single arm overhead walking lunge (15 yard down and back)


Aug
27

Tue 8 27 19

2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ lacross ball

3 rounds of:
3 – 5 perfect ying yangs
3 straight leg d-lifts
*perform every 1:00

3 rounds of:
:10 support @ top of dip :10 support bottom of dip
3 single leg broad or box jumps
*performed every 1:00

10 rounds of:
1 power clean – increase load every round for a 1 rep heavy
*performed every 2:00


9 -7 – 5 reps for time of:
power cleans @ 205lbs/145lbs
ring muscle ups

or

1 round for time of:
15 power cleans @ 155lbs/105lbs
30 ring dips
10 power cleans
20 ring dips
5 power cleans
10 ring dips

Aug
26

Mon 8 26 19

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band
10 kip swings


3 rounds of:
5 calories on the rower
5 donkey kicks

8 rounds of:
1 push press – increase load every round for a 1 rep max
*peformed every 2:00

as many rounds as possible in 12:00 of:
4 handstand push ups
8 pull ups
12 alternating pistols
*scaled version posted on white board

Aug
25

Sun 8 25 19

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ lacross ball @ left/right
2:00 lat mobility @ foam roller @ left/right 
30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar

2 rounds of tabata:
side plank
lateral lunges
side plank
air squats
hollow rock or hollow hold
shoulder taps @ inverted or plank
v-ups
bear crawl
broad jumps
wall walks
*performed :20 work/:10 rest

4 rounds for time of:
400 meter run
30 wall ball shots
20 kettle bell swings @ 53lbs/35lbs




Aug
24

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
23

Fri 8 23 19

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
2:00 lat mobility

every 1:00 on the 1:00 for 6:00 perform:
:30 nose to wall handstand hold
8 kick to handstands on wall

every 1:00 on the 1:00 for 6:00 perform:
:30 back to wall handstand split hold
:30 face to wall handstand split hold

5 rounds of:
4 front squats + 2 push press + 2 push jerks @ 65%
:performed every 3:00

21 – 15 – 9 reps of:
thrusters @ 95lbs/65lbs (reference 8-9-19 for suggested thruster load)
pull ups
*6:00 time cap

1:00 rest

12 – 9 – 6 reps of:
thruster @ + 115lbs/85lbs
chest to bar pull ups
*6:00 time cap:30 

every 1:00 on the 1:00 for 6:00 perform:
9 – 12 hollow rocks
6 dragon fly negatives

Aug
22

Thur 8 22 19

2:00 banded hip mobility
2:00 squat therapy

3 rounds of back squats warmup:

3 rounds of back squat warm up:
8 @ 50%
8 @ 55%
5 @ 60%

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

3 rounds of:
6 back squats @ 65% – 75%
200 meter run
5 – 10 burpee box jumps over @ 24″/20″
5 – 10 bar muscle ups
5 – 10 burpee box jump overs @ 24″/20″
200 meter run
6 back squats @ 65% – 75%

*performed every 8:00 – 10:00

Aug
21

Wed 8 21 19

3 rounds of:
12 bulgarian lunges @ 6r/6l
12 monster walks
6 jeb squats
6 snatch grip straight leg d-lifts
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch press
*increase load every round, perform every 1:30 – 2:00

3 rounds of:
snatch push press + overhead squat + snatch balance x 2
*increase load every round, perform every 2:00

3 rounds of:
1 snatch + 1 high hang snatch
*increase load every round, perform every 2:00

5 rounds of:
1 snatch
*increase load every round, perform every 2:00

3 sprint rounds for times of:
25/18 calorie row
15 power snatches @ 115lbs/75lbs
60 double unders
*3:00 rest

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