CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
2

Monday


2:00 quad mash
2:00 tricep mash
2:00 running drills


2 – 3 rounds of:
15 – 20 tricep press downs @ band
15 – 20 dumbbell presses
15 – 20 shoulder shrugs
15 – 20 rows
15 – 20 v – tucks
15 – 20 back extensions
*rest as needed – try for 1:30 per movement


5 rounds of:
3 bench press – increas load every round for a 3 rep max
*performed every 2:00


1 round for time of:
150 wall bal shots

Mar
1

Sunday

2 rounds of:
12 – 15 arnold presses
50′ bear crawl @ forward – backward – sideways left – sideways right


3 rounds of tabata:
:20 candle stick to burpee
:10 rest
:20 plank walk – full step left – full step right
:10 rest
:20 jump squats
:10 rest
:20 shoulder taps – plank or inverted
:10 rest


as many rounds and reps as possible in 30:00 of:
20/15 calorie row
15 hand release push ups
30 kettle bell swings @ 53lbs/35lbs
60 double unders
15 hand release push ups
30 kettle bell swings @ 53lbs/35lbs
20/15 calorie row
*2 partner wod – alternating movements to complete one full round


Feb
29

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.

Feb
28

Friday

Peoples Choice Open

2:00 latt mobility – left/right
2:00 pec mash – left/right

2 rounds of:
:20 wide grip static hang
:20 band pull aparts
:20 alternating band presses from bridged position
:20 alternating band flys
*:30 rest


5 rounds of:
2 bench presses @ increase load every round for a 2 rep heavy
*2:00 – 2:30 rest between rounds – scale and modify to complement all fitness goals


as many rounds and reps as possible in 20:00 of:
400 meter row
5 toe to bars
10 power snatches @ 75lbs/55lbs
*scaling and modification for all team members discussed at white board

Feb
27

Thursday

2:00 shoulder band distraction – left/right
2:00 shoulder blade canal mash @ lacross ball – left/right
2:00 tricep/bicep – left/right

20/15 rounds of:
10 calorie row
planks
*partner wod or plank the amount of time it takes you to row 10 calories

3 rounds for time of:
21 kettle bell swings @ 53lbs/35lbs
15 ring rows
9 roll to candle sticks

Feb
26

Wednesday

:30 banded scarecrow @ each position
1:00 hamstring floss @ band
20 reverse snow angels
10 sumo d-lifts @ pvc – barbell

1 round of:
4 romanian d-lifts
4 clean pulls
4 power cleans

4 front squats
4 hang clean & press
4 clean & jerks
*@ pvc – barbell

1 round of:
4 power clean & push jerk
4 clean & jerks
*@ load

8 – 10 rounds of:
1 clean & jerk – increase load every round for a 1 rep heavy
*performed every 2:00 – 2:30

1 round round for time of:
30 squat cleans to over head @ 155lbs/105lbs or 55%-65% 1 rep heavy

nasal breathing enforced (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon) 


Feb
25

Tuesday

2 rounds of:
15 band pull aparts
50′ bear crawl forward
50′ bear crawl backward


2 rounds of:
15 single arm overhead tri-extensions
5 donkey kicks

2 rounds of:
10 d-bugs
5 burpee broad jumps

on a continuous clock perform

as many rounds and reps as possible in 5:00 of:
15 box jumps @ 24″/20″
15 bench presses @ 135lbs/95lbs

when the clock reaches 7:00 mark perform


as many rounds and reps as possible in 5:00 of:
5 devil presses @ 50lbs/35lbs
15 air squats

when the clock reaches 14:00 mark perform

as many rounds and reps as possible in 5:00 of:
5 pull ups
10 push ups




Feb
24

Monday

2:00 shoulder mobility @ band
2:00 hip mobility @ band

bergener warm up:

5 – 7 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production – maintaining or increasing the same power that you produce in the hang into the snatch – (timing factors) – stay in charge – any missed movement standards  – drop weight – compare to 1-6-20

3 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goalse


every 1:00 on the 1:00 for 17:00 perform:
battle rope
dips
double unders
sit ups
renegade row push ups – push up row left – push up row right @ 50 lbs/30lbs
*1:00 rest after 5th movement – scale as needed – quality over quantity over all


Feb
23

Sunday

every 1:00 on the 1:00 for 12:00:
3 inch worms
:30 row
10 boot strappers
:30 static hang

5 rounds for time of:
500 meter row or 400 meter run (together or solo)
20 d-lifts @ 225lbs/155lbs @ 10 each
30 pull ups @ 15 each
*2 partner wod – details explained at white board

Feb
22

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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