CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
13

Friday

Box Closed in Observance of today.

Default workout.
8 lateral crossbody leg swings right

8 lateral crossbody leg swings right
8 forward to rear leg swings left
8 forward to rear leg swings right
12 lunge to A-pose
16 heel to butts
12 frankensteins
16 high knees
12 drum majors
16 bounds – high skips


4 rounds for time of:
400 meter run
50 squats
*record times here – scale distance and reps as needed

*King High school track would be a great place to meet at your normal class time.
Parking usually on Mt Elliot or behind the large bleachers, entrance off of Lafayette.

Or at the box.

Sep
12

Thursday

2:00 couch mobility
2:00 hip mobility

2:00 glute mobility
12:00 total

3 rounds of:
:30 row
:30 overhand hang from the pull up bar
:30 banded goodmornings
:30 rest
*performed every :30

6 rounds of:
3 speed
d-lifts @ 65%
*performed every 1:30 – reset the bar to the floor every time – not touch and go

as many rounds and repr as possible in 24:00 of:
25 double kettle bell d-lifts @ 53lbs/35lbs
50′ front rack single kettle bell walking lunge
100′ double kettle bell overhead carry @ 53lbs/35lbs
150′ double kettle bell farmers carry @ 53lbs/35lbs
*work rest ratio 1:1 sets or rounds






Sep
11

Wednesday

2:00 upper body mobility @ pec
2:00 of thoracic mobility @ latt
2:00 lower body mobility @ calf

6 individual rounds of:
3 – 5 ying yangs
10 single leg glute bridges
*perfromed every 1:00 on the 1:00

8 rounds of:
1 bench press
*performed every 2:00 – goal is a 1 rep max

1 round for time of:
15
handstand push ups
30
alternating pistols
45
kettle bell swings @ 53lbs/35lbs
60
sit ups
45 kettle bell swings @ 53lbs/35lbs
30 alternating pistols
15 handstand push ups
*scale and modifications of all moves described and demonstrated at time of wod


Sep
10

Tuesday

Schedule Update:
Box is closed for regular classes on Friday, 9 – 13 – 19.
Default outside wod to be posted, which can be done at
King High school track. There would be a great place to meet at your normal class time, or at the box.
Parking usually on Mt Elliot or behind the large bleachers, entrance off of Lafayette.

O

10 wall slides
10 squat therapy @ 3131/2121

10 scalp pull ups

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

8 rounds of back squats:
5 @ 70% – 74%
5 @ 75% – 79%
3 @ 80% – 84%
2 @ 85% – 89%
2 @ 90% – 94%
1 @ 95% – 97.5%
1 @ 97.5%+ – 101.25+%
1 @ 101.25%+ – 102.5%+
*performed every 2:00 – goal: 1 rep max – focus and train smart – rounds 6-8 are your establishing rounds – use spotter arms! – use spotters!

as many rounds and reps as possible in 12:00 of:
40 double unders
20 wall ball shots @ 20lbs/14lbs
10 toes to bar





Sep
9

Monday

4 over under drillz @ band or barbell
2:00 banded scarecrow
2:00 bulgarian hip opener

3 rounds of:
3 straight leg d-lifts
3 bent over rows
3
muscle cleans
3 shoulder presses
6 alternating front rack reverse lunges

5 rounds of:
400 meter run
4
ring muscle ups or 4 dips + 4 chest to bar pull ups
max rep power clean @ 115lbs/75lbs
*performed every 5:00 – 3:00 time cap – score number of power cleans


Sep
8

Sunday

2 rounds of:
:30 hang from pull up bar overhand grip
:30 scalp circles
:10 mobility push up
:30 hang from pull up bar underhand grip
:15 squat therapy
:30 rest

as many rounds and reps as possible in 30:00 of:
5
pull ups @ strict
10
push ups
15
air squats
*2 partner wod – alternating full rounds – scale as needed

Sep
7

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.

Sep
6

Friday

4 rounds for times of:
500 meter
row
400 meter run
30
kettle bell swings @ 70lbs/53lbs
20 pull ups – kipping pull up – butterfly pull up
*perfromed every 10:00 – scale or modify distance and rest to capture at least 2:00 rest between rounds

Sep
5

Thursday

3 rounds of:
1 rope climb
:20 rest
:15 l-rope hang
:20 rest
7 knee to armpits @ rope
:20 rest

3 rounds of d-lifts:
5 @ 67.5% – 72.5%
3 @ 77.5% – 82.5%
1 @ 87.5% – 92.5%
*performed every 2:00 – 3:00

3 rounds of:
6 d-lifts @ 67.5% – 72.5%
250 meter row or 200 meter run
8 – 12 split lunges to box jump overs @ 24″/20″
8 – 12 toe to bars
8 – 12 split lunges box jump overs @ 24″/20″
250 meter row or 200 meter run
6 d-lifts @ 67.5% – 72.5%

*performed every 8:00 – 10:00, scale up by using dumbbells with the split lunges to box jump overs
*scale down by doing reverse lunges to box steps, laying or hanging knee ups

Sep
4

Wednesday

5 rounds of:
3 shoulder press
*perform every 2:00 – 2:30 – increase load every round for a 3 rep heavy
*add :10 speed mountain climbers – immediately to :10 sprint, (scale to run) in place, immediately to :10 dynamic split lunges (scale to reverse lunges) for active rest
*scale shoulder press by maintaining a linear progression, developing technique 

3 rounds for max reps of:
1:00 ring dips
1:00 double unders
1:00 kettle bell power snatch/dumbbell power snatch
1:00 rest

4 super set:
12 – 10 – 8 – 6 reps of
hammer curls
overhead tricep extensions
cross body curls
skull crushers

sit ups

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