CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
10

Tuesday

2 rounds of:
:20 laying paloff hold left
:20 laying paloff hold right
:30 flys @ band
:30 reverse flys @ band
:30 tri – extensions @ band left
:30 tri – extensions @ band right
:20 push up – mobility push up
:20 push up – dynamic push up

3 rounds of:
1 bench press 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 time – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

3 rounds for times of:
40 wall ball shots @ 20lbs/14lbs
40 kettle bell swings @ 53lbs/35lbs



Dec
9

Monday

Program Update:
Tuesday we will be performing the bench press, Wednesday we will be performing the d-lifts in the following back squat format – time clock will be provide as and for a dry run of the competition – not to exceed 90% of your intended 1rm – take time – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

3 rounds of:
3 inch worms
10 hamstring floss
5 squat rocks
4 – 6 box jumps

*performed every 1:00 on the 1:00

3 rounds of:
1 back squat starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00


1 round not for time of:
800 meter run or 1000 meter row
80′ front rack walking lunges @ 53lbs/35lbs
40 front rack squats @ 53lbs/35lbs
400 meter run or 500 meter row
40′ front rack walking lunges @ 53lbs/35lbs
20 front rack squats @ 53lbs/35lbs
200 meter run or 300 meter row
20′ front rack walking lunges @ 53lbs/35lbs
10 front rack squats @ 53lbs/35lbs

*scale and modify as needed.

What is Wilks score used for?


Dec
8

Sunday

2:00 hip mobility @ band
1:00 squat rocks
2:00 shoulder mobility @ band


3 rounds of:
1 shoulder press + 1 push press + 1 push jerk @ front & rear rack
5 front squats
5 mobility push ups with step up or jump to hands
*rest as needed


3 rounds for max reps of:
3:00 of shoulder to overheads @ 95lbs/65lbs
2:00 rest
3:00 of front squats @ 95lbs/65lbs
2:00 rest
3:00 of burpee over the barbell
2:00 rest
*2 partner wod – one partner working at a time

Dec
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.

Dec
6

Friday

8 banded d-lifts 
8 hamstring floss 

3 rounds of:
2 d-lifts @ pose tech

3 rounds of: 
2 d-lifts @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all @ 4121
*performed every 2:00

4 rounds of:
6 seated good mornings @ 4121
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 4121

*performed every 2:00

Dec
5

Thursday

1:00 calf mobility
1:00 hamstring mobility
400 meter lite run or lite row

1:00 couch mobility
1:00 quad mash @ ball
400 meter run or row
*faster

1:00 latt mobility

1:00 of scap mobility
2:00 of upper and lower body running warm up

set up barbell for snatches

1 rounds for time of:
5000 meter row or 5000 meter run


1 round for time of:
30 snatches @ 135lbs/95lbs or 40% – 50%

*scale as needed



Dec
4

Wednesday

2:00 of pec/shoulder band extractions
12 mobility push ups
7 I – Y – T – W’s

6 – 8 rounds of:
2 bench presses @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm
*performed every 2:00 – strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
6 bench press @ dumbbells /kettle bells @ 5lbs – 10lbs heavier than last week.
*performed every 2:00 

2 rounds of:
8 rear rack bar shoulder presses or wide dumbbell presses
*performed every 2:00



21 – 15 – 9 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows 

1:30 rest

4 rounds of:
25 laying leg raises

Dec
3

Tuesday

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

2 – 3 rounds to sketch/outline and work your start and finish foot position in the split jerk on rubber flooring


3 rounds of:
1 muscle clean
1 power clean
1 squat clean
3 – 5 presses from the jerk catch position – increasing load every round
*performed every 2:00


8 rounds of:
1 muscle clean + 1 push press
1 power clean + 2 push jerks
1 squat clean + 3 split jerk
*performed every 2:00 – 2:30 – increase load every round for heavy complex
eliminate and replace any move to heavy to perform – every round should have nine reps

as many rounds and reps as possible in 12:00 of:
6 handstand push ups
9 thrusters @ 53lbs/35lbs
12 chest to bar pull ups

*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every round


Dec
2

Monday

1:00 hip mobility @ band
1:00 squat rocks
1:00 shoulder mobility @ band

6 rounds of:
2 back squats @ 5lbs/10lbs heavier than last week – this should be approximately 85% – 87.5% of your 1rm
*performed every 2:00 – strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
2 front squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack @ 5lbs/10lbs heavier than last week

*performed every 2:00

5 rounds for time of:
24 kettle bell swings @ 70lbs/53lbs
12 alternating reverse lunges @ 70lbs/53lbs
12 box jumps @ 24″/20″


Dec
1

Sunday

2:00 scarecrow
2:00 couch mobility
2:00 hip mobility
5 matrix lunges


2 rounds of:
5 halos right/left @ kettle bell
10 single leg – single arm d-lift @ kettle bell right/left
5 right/left rotational med ball tosses
10 scap pull ups

5 rounds each of:
7 d-lifts @ 225lbs/155lbs or @ and not to exceed 50% – 55% of you 1rm
14 chest to bar pull ups
500 meter row
*2 partner wod – partner A d-lifts – partner B performs pull ups – partner A rows – partner B d-lifts……..

Previous Page 5 6 7 8 9 10 11 12 13 14 Next Page