CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
3

Monday

joint mobility drillz
12 good mornings
8 banded d-lifts
8 hamstring floss

warmup:
1 round of:
500 meter row
:30 inch worms
8 torso twist
:30 scorpions

2 rounds of:
10 med ball curls
8 hollow rocks
8 back extensions
5 scap push ups + 5 push ups

8 rounds of:
3 d-lifts @ 75%
*performed every 2:00

4 rounds for time of:
400 meter run
30 kettle bell swings @ santa cruz @ 53lbs/35lbs

Aug
2

Sunday

joint mobility drillz:
2:00 hamstring mash
8 lunge to A-pose
8 lateral lunges

warmup:
2 rounds of:
8 alternating single leg ground to sky touches
8 skater lunges
100 meter down and back – 50 x 50

5 rounds of:
50 meter sled push – 25 x 25 load to be determined
6 box jumps @ height to be determined
*performed every 2:00

1 round for time of:
100 shoulder presses @ 35% body weight
200 push ups
300 squats

*logistics at time of wod




Jul
31

Friday

joint mobility drillz:
:30 classic shoulder stretch right
:30 classic shoulder stretch left
:30 bilateral sink shoulder stretch external rotation
:30 bilateral sink shoulder stretch internal rotation

running warmup:

800 meter run

2 rounds of:
5 Y – T – W’s
8 scap push ups
8 scap circles
4 way lunges

bergs

metcon:
Afro Brutality
every :90 seconds for 9 rounds complete:

9 deadlifts
6 hang power cleans
3 jerks
*load @ 55%

tabata:
mountain climbers
squats
push ups
v-tucks
later lunges
mountain climbers
russian twist
run in place
mountain climbers
squats
push ups
v-tucks

Jul
30

Thursday

joint mobility drillz:
2:00 shoulder mobility @ lacross ball – right front
2:00 shoulder mobility @ lacross ball – left front
12 scorpions
2:00 shoulder mobility @ lacross ball – right rear
2:00 shoulder mobility @ lacross ball – left rear
12 iron t’s

warmup:

2 – 3 rounds of:
1 snatch grip halting d-lift to mid quad
1 muscle snatch + 1 overhead squat
1 power snatch + 1 overhead squat from catch position
1 snatch
*performed with no timed rest – oly bar to 55% – may increase load every round

6 rounds of:
1 snatch d-lift + 1 snatch – d-lift to mid quad

*performed every 1:30 – :02 pause at mid quad d-lift
lower bar to the ground – :01 pause and perform 1 full snatch
increase load every round for a heavy complex

4 rounds of:
1 snatch @ 90%
*performed every 1:00 on the 1:00

1 round for time of:
15 snatches @ 55% – 65%
30 laying leg raises to hands – arms fully extended and anchored
12 snatches @ 55% – 65%

24 laying leg raises to hands – arms fully extended and anchored
9 snatches @ 55% – 65%

18 laying leg raises to hands – arms fully extended and anchored

Jul
29

Wednesday

joint mobility drillz:
2:00 hip mobility
2:00 shoulder mobility
2:00 glute mobility

warmup:
3 rounds of:
4 way lunges left/right
10 shoulder taps

1 round of:
8 overhead reverse lunges to half kneeling windmills left
8 overhead reverse lunges to half kneeling windmills right

1 round for time of:
meter row
20 z-presses
40 push ups
80 double unders
40 push ups
20 z-presses
meter row


Jul
28

Tuesday

joint mobility drillz:|
:30 @ each position cuban press
1:00 hamstring floss @ band
20 reverse snow angels
10 sumo d-lifts @ pvc – barbell

warmup:

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

skill:

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

skill-power

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

metcon:

1 round for time of:
30 medicine ball cleans to over head

30 russian twist @ 2 count
800 meter run
30 medicine ball leg curls
30 ball slams
400 meter run
30 – to be determined
30 – to be determined
200 meter run
*nasal breathing enforced (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon) 

Jul
27

Monday

joint mobility drillz:
2:00 shoulder mash
12 iron t’s
4 inch worms

warmup:
2 rounds of:
:45 bear crawl
10 boot strappers
5 Y-T-W’s
:45 plank
*performed every 1:00

1 round for max reps/calories of:
1:00 of calorie row
1:00 rest
1:00 alternating dumbbell snatches @ 50lb/35lb
1:00 rest
1:00 lying leg raises
1:00 rest
1:00 double unders
1:00 rest
1:00 front squats @ 135lbs/95lbs
1:00 rest
1:00 push ups

4:00 rest

every 1:00 on the 1:00 for 24:00 of:
M-1:00 calorie row
M-2:00 alternating dumbbell snatches @ 50lb/35lb
M-3:00 lying leg raises
M-4:00 double unders
M-5:00 front squats @ 135lbs/95lbs
M-6:00 push ups
*details and modifications at time of wod




Jul
26

Sunday

joint mobility drillz:
8 lateral lunges
8 lunge to A-pose

warmup:
3 rounds of:
10 x 1-1-2 dumbbell bench press
10 glute bridges
1:00 – 1:30 rest
10 x 1-1-2 bent over rows
10 tricep kick backs
1:00 – 1:30 rest

3 rounds of:
100 meter shuttle run
15 broad jumps
:30 side plank raises right
:30 side plank raises left
:30 rest
1:00 side shuffles x 5 yards
:30 rest
1:00 scorpions

5 rounds of:
60 meter side shuffles x 10 meters
15 v-tucks
max rep kettle bell swings
*2:00 time cap – 1:00 rest

as many rounds and reps as possible in 12:00 of:
5 bulgarian lunges right
5 bulgarian lunges left
8 dumbbell bench presses
12 bicep curls
12 overhead tricep extensions
50 meter down and back




Jul
25

Rest\Recovery 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.

Jul
24

Friday

joint mobility drillz:
2:00 couch mobility
2:00 quad mash

1:00 split

warmup:
2 rounds of:
8 halos
8 alternating kettle bell floor presses

2 rounds of:
8 ball slams
8 half kneeling rotational ball slams

2 rounds of:
5 windmills + 20 yard waiters carry + 20 yartd front rack carry – right
5 windmills + 20 yard waiters carry + 20 yartd front rack carry – left

strength:
d-lift – warmup to 1/2 – 3/4 – 100% bodyweight

metcon:
“Christine”
3 rounds for time of:
500 meter row
12 d-lifts @ bodyweight
21 box jumps @ 20″/24″

3 rounds of:
8 – 12 lateral raises
1:00 rest
8 – 12 forward shoulder raises
1:00 rest
8 – 12 reverse flys

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