CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
23

Sunday

joint mobility drillz:
2:00 pec mobility @ lacross ball – left/right
2:00 shoulder mobility @ lacross ball – left/right


warmup:
3 rounds of:
4 donkey kicks to burpees – kick as high as you feel comfortable
:30 stretch body hold
8 knee to elbow to candle sticks
*performed every 1:00 on the 1:00

3 rounds of:
:30 full support on box – L seat option
:45 of max rep cross body mountain climbers
*performed every 1:00 on the 1:00

metcon:
5 rounds of:
18/15 calories
15 burpee box jump overs @ 20″/24″
200 meter run
20 single arm overhead walking lunges @ 55lbs/35lbs
*performed every 1:30 for 30:00


Aug
22

Rest Day

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Aug
21

Friday

2:00 couch mobility
2:00 ankle mobility
4 way lunges
8 push ups @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
:30 overhead tricep extension
:30 shoulder taps
:30 bear crawls 
:30 bicep curls
*1:00 rest


5 rounds of:
8 – 12 dumbbell/kettle bell bench press – increase load every round for
8 – 12 gorilla rows

*1:30 rest between rounds – scale and modify to all fitness goals

buy in every round:

as many reps as possible in 1:00 of mountain climbers @ left + right = 1 
4 rounds for times of:

10 kettle bell swings
10 d-lifts 
10 kettle bell swings
10 leg lift overs x 2
10 kettle bell swings
10 goblet squats 
10 kettle bell swings

10 shoulder to over heads
10 kettle bell swings
10 reverse lunges @ alternating 
*load @ 70lbs/53lbs kettle bell

Aug
20

Thursday

joint mobility drillz:
1:00 hip opener left

1:00 hip opener right
1:00 forearm wrist mobility left
1:00 forearm wrist mobility

warmup:
1:00 d-bugs
1:00 clam shells right
1:00 clam shells left
1:00 4 way lunges right
1:00 4 way lunges left
1:00 laying lateral leg raises right
1:00 laying lateral leg raises left
1:00 fire hydrants right
1:00 fire hydrants left
1:00 bird dogs

4 rounds of:
5 power grip over head squats

strength/skill:
5 rounds of:
2 front squats – tempo :03 decent – :02 pause at the bottom – focus on strong inhale and strong brace before each decent and through out hold – maintain stability/brace on a hissing exhale on the accent
*performed every 1:30 – increase load every round

1 round for max reps of front squats at heaviest load
*no tempo

metcon:
3 rounds for times of:
500 meter row
10 front squats @ 65% – 70% Tuesday heaviest clean
*4:00 time cap per round – load is pulled from the ground






Aug
19

Wednesday

joint mobility drillz:
:30 classic shoulder stretch + hip opener
:30 bilateral sink shoulder stretch external rotation + hip opener
:30 bilateral sink shoulder stretch internal rotation + hip opener


warmup:
2 rounds of:
alternating reverse lunges
monster walks
squats
russian step ups
romanian d-lift
*each move performed every :30


2 rounds of:
50 meter run
10 double unders
5 kettle bell swings
2 down ups

metcon:
400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 53lb/35lb
10 down ups
*6:00 time cap

2:00 rest

400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 53lb/35lb
10 down ups
*7:00 time cap

2:00 rest

400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 563b/35lb
10 down ups
*8:00 time cap
**goal is to match or exceed your score – russian swings




Aug
18

Tuesday

joint mobility drillz:
:30 cuban press
1:00 hamstring floss
20- reverse snow angels
10 d-lifts

warmup:
6 rounds of:
5 *press from jerk receiving position
5 *overhead squats from clean grip
*performed every 1:00 on the 1:00 – focus on midline stability

skill/strength:
12 rounds of:
1 power clean + 1 front squat + 1 jerk
*performed every 1:00 on the 1:00 – increase load every round

– 3 x 55% – 3 x 60% – 3 x 65% – 3 x 70% – as load increase –
increase skill

10 rounds of:
1 clean & jerk
*incease load every round – performed every 2:00

metcon:
30 squat clean & jerks @ %





Aug
17

Monday

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
:30 of perfect stretch right
:30 of perfect stretch left

:30 single flexed leg hip opener with hamstring chaser left 
:30 single flexed leg hip opener with hamstring chaser right
:30 push throughs to alternating toe taps 
:30 push up to shoulder tap

running warmup:

metcon:
4 rounds for times of:
400 meter run
20 farmers carry *walking lunges
10 *z-presses
400 meter run
*performed every 10:00 – load moderate to heavy
– suggest to increase load every round



Aug
16

Sunday

joint mobility drillz:
2:00 foot mobility
2:00 calf mobility

skill/strength:
4 rounds of:
12 *alternating pistols
12 *hamstring curls
1:00 *hollow rock or hollow hold
12 *bent over rows @ barbell
*performed every 1:30

1 round for max reps in 4:00 of:
burpee box step overs @ 50lbs/35lbs – 20″/24″

1:00 rest

1 round for max calories in 4:00 of:
rowing





Aug
15

Rest Day

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Aug
14

Friday

Box is closed today.

Have a great rest and meal prep day.

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