CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
29

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.

Jun
28

6 28 19

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

2 rounds of:
10 broad jumps
:30 – 1:00 handstand hold
8 boot strappers
8 mobility push ups


3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 air squats every :30 x 15
1:00 rest
3 clean and jerks @ 65lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 65lbs/55lbs every :15 x 15

Jun
27

6 27 19


2:00 couch mobility left/right
10 lunge to A-pose left/right

2 rounds of:
5 wall slides
5 Y – T – W’s

running warmup


4 rounds for time of:
400 meter run
50 walking lunges


8 rounds of:
tabata



Jun
26

6 26 19

10 banded straight leg raises + 5 torso raises every 2 reps left/right
(lacross ball placed at thoracic area of choice)
1:30 glute mobility left/right

2 rounds:
10 face pulls
5 lunges @ matrix left/right
10 windmills left/right


6 rounds of front squats:
r1. 4 @ 72.5%
r2. 4 @ 72.5%
r3. 4 @ 77.5%
r4. 4 @ 77.5%
r5. 4 @ 82.5%
r6. 4 @ 82.5%+
*perform every 2:30 – 3:00

as many rounds and reps as possible in 12:00 of:
20 kettle bell swings @ 70lbs/53lbs
30 air squats
40 double unders

Jun
25

6 25 19

2:00 couch mobility
1:30 shoulder 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

4 rounds of:
8 bench presses
*performed every 3:00, increase load every round for an 8 rep heavy, or perform @ a load appropriate for quality reps 

3 rounds for max reps of:
9 burpee box jump overs + max rep strict handstand push ups
9 burpee box jump overs + max rep strict pull ups
9 burpee box jump overs + max rep strict toes to bar
*performed every 2:00 – 1:30 work – :30 rest

Jun
24

6 24 19

Regular class schedule this evening, be mindful that DPD will be closing off streets entering the riverside area.

The doors will be open for anyone wanting to train or workout on their own at 4:30pm as well.

1:00 cuban press
5 inch worms + 5 scalp push ups
2:00 banded ankle mobility right
2:00 banded ankle mobility left

1:30 banded sampson stretch right
1:30 banded sampson stretch left
1:30 hip mobility right
1:30 hip mobility right

3 rounds of:
12 lateral med ball tosses left 
12 lateral med ball tosses right
12 forward med ball tosses + russian twist
12 laying overhead med ball tosses
*:30 – :45 rest between each set

1 round for quality of:
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

Jun
23

6 23 19

100 rounds of:
1 d-lift
1 squat clean
1 front squat
1 push press
1 push jerk
*95lbs/65lbs, 2 partner wod, load may not rest on the floor at any time the complex is being performed, until partner A returns from a 300 meter run @ 100 x 100 x 50 x 50, partner B performs the run while partner A performs the complex for as many rounds as he or she can and holds the load until partner B returns and takes the bar from partner A……..

Jun
22

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.

Jun
21

6 21 19

5 rounds of back squats:
r1. 2 @ 83%
r2. 2 @ 85%
r3. 2 @ 88%
r4. 2 @ 91%
r5. max rep @ 88%
*performed every 2:30 – 3:00
*in your building sets perform alternating rounds of sand bag carry and sled pull

3 rounds for time of:
10 chest to bar pull ups
15 box jump overs @ 24″/20″
20 wall ball shots @ 20lbs/14lbs

Jun
20

6 20 19

1:30 couch mobility right
1:30 couch mobility left
1:30 banded hip mobility right
1:30 banded hip mobility left


400 meter run

3 rounds of:
10 posted – single leg d-lift right
10 posted – single leg d-lifts left
20 glute ham bridges  @ d-lift load
20 reverse snow angels @ slow and controlled
*perform each station @ every 1:30, increase load every round as technique allows

as many rounds and reps as possible in 12:00 of:
20 kettle bell swings @ 70lbs/53lbs
20 hand release push ups
10 toes to bar

400 meter run

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