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

Monday

Box is closed today.

There are open gym hours between 7:00 a.m. and 9:30 a.m.

Feb
9

Sunday

Schedule Update
Box is closed Monday February 10th.

4 rounds of:
:20 v-ups
:10 rest
:20 cossack squats
:10 rest
:20 side plank + hip adduction
:10 rest
:20 scap pull ups
:10 rest
:20 jump squats
:10 rest

1 round for time of:
500 meter row
front rack kettle bell hold @ 53lbs/35lbs
400 meter row
front rack kettle bell hold @ 53lbs/35lbs
300 meter row
front rack kettle bell hold @ 53lbs/35lbs
200 meter row
front rack kettle bell hold @ 53lbs/35lbs
100 meter row
front rack kettle bell hold @ 53lbs/35lbs
*partner A rows – partner B holds – once row is complete the switch assignments – 5 team burpee penalty for every time load is rested

Feb
8

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.

Feb
7

Friday


2 rounds of:
8 reverse flyes – pull aparts @ band
8 flyes @ band
8 bench presses @ band
8 – 12 tricep press downs @ band

3 rounds of:
15 overhead tricep extensions
15 push ups
15 dips
25 sit ups – various ab work
*load, technique, any band assistance should lite to moderate and allow for unbroken reps.

30 – 8 – 6 – 4 – 2 reps of:
bench press 
bench press @ dumbbell or kettle bell – performed @ 1 – 1 – 2 = 1 rep for 10 reps
flyes @ dumbbells or kettle bells
pull overs @ dumbbell or kettle bell

*super set the flyes + pull overs = minimum to no rest between exercises – goal, increase load every round with emphasis on going unbroken and maintaining mechanical awarness – or stay at a moderate load across all reps.

“Filthy Fifty”
1 round for time of:
50 box jump @ 20″/24″
50 jumping pull-ups
50 kettlebell swings @ 35lbs/53lbs
50 walking lunges
50 knees to elbows
50 push press @ 45lbs/35lbs
50 back extensions
50 wall ball shots @ 20lbs/14lbs
50 burpees
50 double unders


“Dirty Thirty”
1 round for time of:
30 box jump @ 20″/24″
30 jumping pull-ups
30 kettlebell swings @ 35lbs/53lbs
30 walking lunges
30 knees to elbows
30 push press @ 45lbs/35lbs
30 back extensions
30 wall ball shots @ 20lbs/14lbs
30 burpees
30 double unders

*10:00 time cap

3 rounds for time of:
10 box jump @ 20″/24″
10 jumping pull-ups
10 kettlebell swings @ 35lbs/53lbs
10 walking lunges
10 knees to elbows
10 push press @ 45lbs/35lbs
10 back extensions
10 wall ball shots @ 20lbs/14lbs
10 burpees
10 double unders

*10:00 time cap

Feb
6

Thursday

scarecrow x :30 per position @ band
hamstring floss 1:00 per side
20 reverse snow angels
16 monster walks


5 romanian d-lifts
5 clean pulls @ elbows high outside
5 front squats
5 hang power clean & press
5 squat cleans & push jerk
5 power clean & push jerk
5 squat clean & split jerks
*performed with pvc – oly bar


8 rounds of:
2 jerks – increase load every round :05 – :10 between each jerk – goal is speed on the jump set to jump catch with proper form
*performed every 2:00 – may use rear rack

1 round for time of:
9 – 7 – 5 reps of:
sumo d-lift high pulls @ 155lbs/115lbs
ring muscle ups

or


1 round for time of:
15 sumo d-lifts high pulls @ 105lbs/75lbs
30 toes to bar
10 sumo d-lifts high pulls
20 toes to bar
5 sumo d-lifts high pulls
10 toes to bar
*scale dips accordingly


Feb
5

Wednesday

1:00 lat mobility @ band
1:00 sampson stretch @ band paloff style
1:00 single leg glute bridges
1:00 kneeling single arm over head tricep extension @ band
1:00 kneeling single arm shoulder press @ band
*10:00 – 12:00

10 – 15 scap pull ups – focus on grip/lat engagement
12 – 16 lunge to A-pose

3 rounds of:
1 cluster + 2 thrusters – increase load every round
*performed every 2:00


3 rounds of:
1 cluster + 1 thruster – increase load every round
*performed every 2:00

3 – 5 rounds of:
1 thruster – increase load every round for a 1 rep max
*perform every 2:00

optional:
after you complete your 1 rep max – perform by increasing load or not
1 – 3 rounds of:
1 thruster using the jerk method


1 round of:
:30 of rowing @ sprint
3 d-lifts @ building to load
3 scaled/assited dips if going rx or 3 scaled/assited push ups if going scaled

:20 of rowing @ sprint
3 d-lifts @ building to load
3 scaled/assited dips if going rx or 3 scaled/assited push ups if going scaled

:10 of rowing @ sprint
3 d-lifts @ building to load
3 scaled/assited dips if going rx or 3 scaled/assited push ups if going scaled


“Elizabeth”
21- 15 – 9 reps for time of:
squat cleans @ 135lbs/95lbs
ring dips

*modify – to load relative percentage @ 40% – 50% of 1rep max clean, band assited dips challanging but not impossible – sub set to make dips challanging but not impossible

scaling options:
15 – 12 – 9 reps for time of:
squat cleans – power cleans + front squat (optional based on skill)
muscle clean + front squat (optional based on skill) @ 115lbs/75lbs
ring dips – matador dips

15 – 12 – 9 reps for time of:
power cleans + front squat (optional based on skill)
muscle clean + front squat (optional based on skill) @ 75lbs/55lbs
seated dips or push ups

Feb
4

Tuesday

2:00 shoulder mobility
2:00 couch mobility
*8:00 total

2 rounds of:
paloff hold @ band
lateral walk @band
kang squats @ band
side plank
lunges @ variety
*performed every :30 left/right

*12:00 – 15:00 total

3 rounds for max reps of:
pull ups
sit ups
russian step ups @ 53lbs/35lbs
wall walk ups
dips
*performed every 1:00 – 3:00 rest between rounds


Feb
3

Monday

10:00 of rowing or jogging @ 70% effort

10 thoracic rotation drillz @ pvc
16 iron T’s
:45 tricep mobility @ band
8 overhead banded pull aparts
8 overhead squats @ band


2 rounds of:
1:00 of rowing @ 75% effort
15 goodmornings @ oly-bar
1:00 rest
1:00 of rowing @ 80% effort
10 goblet squats


2 rounds of:
3 snatch grip straight leg d-lifts
3 high bulls
3 muscle snatches
3 snatch grip push presses
3 hang power snatches
3 snatches
*round 1 @ 35lbs/45lbs – round 2 @ 65lbs/95lbs

5 rounds of:
7 power snatches
7 overhead squats
7 burpees over the bar

*increase load every round – not to exceed 135lbs/95lbs – or perform all rounds at or a load managable and relevant to your goals – goal is to maintain quality at moderate intensity – seek to go unbroken – rest as needed between rounds

Feb
2

Sunday

12 lunge to A-pose
12 halos left
12 halos right
12 boot strappers
12 iron t’s
12 scorpions

25 sumo d-lift high pulls
100 meter row

25 push presses
100 meter row

25 overhead squats
100 meter row

25 power snatches
100 meter row

*performed with pvc – oly-bar – partners alternate movements – partner A does sumo d-lift high pulls – partner B rows then – partner B does sumo d-lift high pulls – partner A rows….

1 round for time of:
2000 meter row
40 push presses @ 65lbs/85lbs
30 ball slams
30 push presses @ 75lbs/95lbs
30 ball slams
20 push presses @ 85lbs/105lbs
30 ball slams
10 push presses @ 95lbs/115lbs
30 ball slams
2000 meter row
*2 partner wod – one partner working at a time – partition as needed – ball slams @ 30lbs/20lbs

Feb
1

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.

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