CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
19

Thursday

2 rounds of:
paloff hold
kneeling shoulder press @ band
good mornings @ band
side planks
russian step ups
*performed every :30 – move through with as little rest as possible

8 – 10 rounds of:
1 push jerk – increasing load every round for a 1 rep max
*performed every 2:00

as many rounds and reps as possible in 16:00 of:
60 double unders
40 air squats
20 walking lunges @ farmers carry @ 70lbs/53lbs




Dec
18

Wednesday

:30 – 1:00 static hang from rings
5 wall slides
10 scap ring pull ups


2 rounds of:
10 d-bugs
1:00 free standing/assisted handstand practice

2 rounds of:
1:00 pose run @ band
1 – 2 wall climbs
5 – 10 toes to rings

2 rounds of:
3:00 of: rope climbs/skill practice (if you are proficient with rope climbs, work on legless, if you are proficient with legless, work on L-seat rope climbs)
3:00 of: handstand walk progression (use wall walks, partners to assist you for accumulated time inverted, practice your ability to balance and move)
3:00 of: ring muscle up skill progression (practice on points of performance that you need the most work in)

*scale as needed:
3 rounds of:
6 – 8 strict pull ups
6 – 8 supine ring or bar rows
:45 – 1:00 handstand hold
:45 – 1:00 plank hold
*performed every 1:30


2 rounds for max reps of:
3:00 rowing
2:00 ball slams
3:00 rowing
2:00 ring dips

Dec
17

Tuesday

1:00 row @ 65% effort
1:30 power clean warm up


1:00 overhand grip hang
10 lunge to A-pose
1:00 underhand grip hang
20 bear crawl steps forward
20 bear crawl steps backward


1:00 row @ 75% effort
1:30 power clean warm up

:30 shoulder taps @ plank
10 – 15 scapular oull ups
2 – 4 wall walks
5 – 10 broad jumps


1:00 row @ 85% effort
1:30 power clean warm up


4 rounds of the following couplet:
1 round for max reps of:
500 meter row
max rep chest to bar pull ups
*3:00 time cap


1:00 rest

1 round for max reps of:
400 meter run or 500 meter row
max rep power cleans @ 155lbs/135lbs
*3:00 time cap


1:00 rest

*score example:
round 1: 20/13 = 33
round 2: 17/10 = 27
round 3: 19/11 = 30
round 4: 15/ 9 = 24

*32:00 of workout time





Dec
16

Lifts for Gifts Recap

Thank you to all of our athletes and visitors who lifted, volunteered, or supported during our Lifts for Gifts competition yesterday. It was a fabulous day of fun, community and PRs.

The Wilks formula is used to compare lifted weight in powerlifting between lifters of different bodyweight and gender – so you can compare the strength of men and women and lighter and heavier lifters. Below is the the list of Wilks scores from yesterday’s competition:


Women’s 
Wilks Score
Jess McNally304.971st
Deven Ryan278.5
Alex Haimbaugh242.29
Brie Gauna303.173rd
Joella Fitzpatrick276.95
Tatyiana303.62nd
Brianna240.63
Dana 197.13
Barbara221.4
Diana287.69
Jessica238.89
Vera289.36
Erica245.35
Michelle Pallmore172.94
Ernestine272.12

Women’s (Masters)Wilks Score
Sister Mary Peter288.241st

Men’sWilks Score
Jacob O294.55
Rob Miller304.95
Walter327.41
Liam376.752nd
Prince362.893rd
Tyler319.07
Demetrius309.4
Brandon254.83
Devin298.32
Dr. Dan K225.01
Chris260.73
Nick294.09
Doug219.73
Rob H345.23
Jacob L321.44
Jason Gully301.18
Javier308.76
Mike323
Devin D275.97
Marvin434.651st

Men’s (Masters)Wilks Score
Tim364.341st

Dec
16

Monday

Box is closed today.

Dec
15

Lifts For Gifts

7:00 a.m. – 7:45 a.m. box will be open registration, weigh in, warm up and mobility.

7:45 – 8:00 a.m. rules, safety and competition format briefing.

8:00 a.m. – 9:30 a.m. 6:00 to perform a 1rep max back squat

9:30 a.m. – 11:00 a.m. 6:00 to perform a 1rep max bench press

11:00 a.m. – 12:30 p.m. 6:00 to perform a 1rep max d-lift

On a running clock lifters will have 2 minutes prep time to warm up to a start load, and 4 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. Athletes will have six minutes on the floor for each of the Power Lifts, 4 minutes of competition time on the floor for each of the Power Lifts.

Dec
14

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
13

Friday

Schedule Update:
Regular scheduled classes on Sunday December 15th, are formatted from 8:00 a.m. to 12:30 p.m. Workout will consist of performing the back squat, bench press, and d-lift for a 1 rep max.

Find more details here.

Box will be closed on Monday December 16th.

10 seated wall slides
5 squat therapy
10 cuban press @ snatch grip

2 rounds of:
burgeners

3 rounds of:

1 muscle snatch + 1 hang muscle snatch
1 power snatch + 1 hang power snatch
1 split snatch + 1 hang split snatch
1 overhead squat
*performed every 2:00 – increase load every round as technique allows

10 rounds of:
2 snatches @ 1 x 1
*performed every 1:30 – :05 – :07 between each single – these may be varied

as many ronds and reps as possible in 9:00 of:
12 ball slams
6 hand stand push ups
3 snatch drops or snatch splits @ 115lbs/75lbs

Dec
12

Thursday

2:00 scarecrow @ band
12 cuban presses
12 lunge to A-pose
2:00 shoulder distraction @ band


3 rounds of:
8 – 10 muscle clean & press left @ dumbbell/kettle bell
8 – 10 muscle clean & press right @ dumbbell/kettle bell
8 – 10 supine ring rows
8 – 10 strict toe to bars
*performed every 1:30 – use two dumbells/kettle bells holding one in the front rack position while performing with the other

3 rounds for times of:
500 meter row
10 clean & jerks left @ dumbbell/kettle bell @ 53lbs/35lbs
10 clean & jerks right @ dumbbell/kettle bell @ 53lbs/35lbs
20 pull ups
*performed every 5:00 – use load appropriate for you to perform unbroken breathing through your nose

Dec
11

Wednesday

2 rounds of:
:30 single leg glute bridge left
:30 single leg glute bridge right
:30 lunge to A-pose
:30 boot strappers
:30 lateral band walk left
:30 lateral band walk right
:30 russian step ups left
:30 russian step ups right
:30 side plnk left
:30 side plank right
*perform with as little rest as possible

3 rounds of:
1 d-lift warming up to and starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00 – time clock will be provided – consider this a dry run of the competition – not to exceed 90% of your intended 1rm – take at least 3 rounds to warm up – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

6 rounds of:
4 chin ups @ load or @ assistance @ band
*performed every 2:00

4 rounds of:
6 seated good mornings – increase load every round
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 2111 – increase load every round

*performed every 2:00

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