CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
9

7 9 19

Schedule Update:
Bike ride following 6:30 p.m. class Wednesday.
Bring your wheels, destination to be determined at time of roll out.
Cruising is the theme. Time component, no longer than 30 – 45 minutes from start to finish.

3 rounds of:
:20 full support on rings
:10 catch support on rings

:30 – :45 rest


2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 sit ups

5:00 rest

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
10 medball clean thrusters
10 toes to bar

*scaled and modifications detailed at time of wod

Jul
8

7 8 19

“The Moves” @ pvc

2:00 couch mobility
2:00 shoulder mobility

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right @ squat
:30 hang from the bar overhand /underhand

*perform every 1:30

6 rounds of back squat:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
8 @ 75%
8 @ 75%
8 @ 75%
*performed every 2:00 – 2:30


rounds of:
5 snatches/clean & jerks (alternating rounds)

10 russian twist left/right = 1
40 yard sprint
:30 rest

Jul
7

7 7 19

1:00 scarecrow @ band
10 wall slides
10 squat therapy @ 3131/2121


3 rounds of tabata:
russian step ups right
russian step ups left
donkey kick ups
broad jumps
*performed :20/:10


as many rounds and reps as possible in 30:00 of:
50
air squats
40 kettle bell swings @ russian @ 53lbs/35lbs
30 shoulder to overheads @ 95lbs/65lbs
20
box jumps @ 30″/24″
10
pull ups @ strict
*partner wod – alternating moves – partner A does 50 air squats – partner B does 40 kettle bell swings – partner A does 30 shoulder to overheads….



Jul
6

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.

Jul
5

7 5 19

2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right
:30 hang from the bar overhand /underhand

*perform every 1:30 

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

*super set, rest as needed between rounds

3 rounds of:
400 meter run
20 single arm alternating snatches @ 53lb/35lb kettle bell
40/30 bench presses @ @ single arm snatch load

Jul
4

7 4 19

Schedule Update:
9:00 a.m. is the only class scheduled today.

as many rounds and reps as possible in 30:00 of:
400 meter farmers carry @ partners walk together alternating the carry
80 walking lunges @ front rack position
40 single arm push presses @ alternating arms and load with partner
10 down and backs @ distance to be determined @ location
*partner wod in teams of 2, each team has one set of dumbbells or kettle bells partitioning reps as desired

Jul
3

7 3 19

1:00 scarecrow @ band
10 wall slides
10 scalp pull ups

2:00 couch mobility drillz
2:00 shoulder mobility
2:00 ankle mobility

4 rounds of:
:20 heels to butt
:10 rest
:20 high knees
:10 rest

5 rounds for time of:
“Nancy”
400 meter run
15 over head squats @ 95lbs/65lbs @ 3231

tabata:
8 + rounds of:
:20 abs
:10 rest

Jul
2

7 2 19

Schedule Update:
9:00 a.m. class only July 4th

1:30 couch mobility
1:30 banded hip mobility
1:30 banded ankle mobility


4 rounds for time of:
300/250 meter run
9 bench presses @ 70lbs/50lbs @ dumbbells
*1:00 rest
20/15 calorie row 
15 ball slams @ 30lbs/20lbs
*2:00 rest

for time:
1 mile run

when the clock strikes the 10:00 mark perform:
max unbroken rep power snatch @ 70lbs/53lbs
2:00 rest
max unbroken rep power snatch @ 53lbs/45lbs
2:00 rest
max unbroken rep power snatch @ 45lbs/35lbs
2:00 rest
*reps should be touch and go with a kettle bell and no longer than one full breath cycle at full extension

for time:
1 mile run

Jul
1

7 1 19

2:00 hamstring mobility
15 banded goodmornings
matrix lunge x 2
1:00 hang from pull up bar

200 meter run

6 rounds of d-lifts:
r1. 5 @ 70%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 2 @ 90%
r6. 3 – 5 @ 85%
*perform every 2:30 – 3:00

as many rounds and reps as possible in 24:00 of:
8 d-lifts @ 55% – 65%
16 toes to bar
24 walking lunges @ 70lbs/53lbs @ farmers carry
32 push ups/dips @ alternate or partition as you like


Jun
30

6 30 19

1 mile run

in the remaining 15:00 perform as many rounds and reps as possible of:
30 wall ball shots @ 20lbs/24lbs
30 box jumps @ 24″/20″
*2 partner wod

3 rounds of:
1:00 row @ calories

1:00 russian twist @ left/right
1:00 shuttle sprints @ down & back
1:00 toe touches @ med ball
1:00 ball slams
1:00 rest

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