CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
30

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.

Nov
29

Friday

2 rounds of:
:30 of paloff hold@ squat
:30 of lateral band walk
:30 of single leg glute bridges
:30 side plank

6 rounds of:
4 back squats @ 5lbs/10lbs heavier than last week
*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:
4 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

as many rounds and reps as possible in 12:00 of: 12 front rack squats @ 53lbs/35lbs
9 toes to bar
6 box jumps @ 24″/20″
*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every round

Nov
28

Thursday

Todays schedule goes as follows: 8:00 a.m. open gym. 9:00 and 10:00 a.m. CrossFit training.

2:00 lat mobility
1:00 latt pull down
1:00 squat rocks

burgener warm up


6 – 8 rounds of:
1 hang snatch
1 snatch
*performed every 2:00 – increase load eveery round

3 rounds for time of:
800 meter run or 1600 meter row
60 power snatches @ 95lbs/65lbs
40 over head squats @ 95lbs/65lbs
20 burpees over the bar
*2 partner wod, 1 partner working @ a time, except on the run (done together) if choosen  run and row must be completed by both before snatches begin, partition reps as desired
*scale and modifications detailed @ time of wod


Nov
27

Wednesday

Schedule Update:
Normal classes today.
Thursday open gym at 8:00 a.m. (done by 9:00 a.m.) class at 9:00 a.m. and 10:00 a.m.


2:00 hip mobility
2:00 forearm mobility

2:00 lumbar mobility
2 :00 shoulder mobility

3 rounds of:
3 d-lifts @ pose technique + 5lbs/10lbs heavier than last week @ 1211

3 rounds of: 
3 d-lifts @ 65% – 70% + 5lbs/10lbs heavier than last week @ 1211

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all + 5lbs/10lbs heavier than last week @ 2111
*performed every 2:00

4 rounds of:
6 seated good mornings + 5lbs/10lbs heavier than last week @ 2111
*performed every 2:00

2 rounds of:
8 chinese barbell rows + 5lbs/10lbs heavier than last week @ 2111

*performed every 2:00

2 – 3 rounds of:
1 pull up
2 knee to elbow
3 toes to bar
*rest as needed – practice and skill

2 – 3 rounds of:
1 muscle up
2 pistols
3 kick to handstands or 3 handstand push ups
*rest as needed – practice and skill

Nov
26

Tuesday

1:00 rowing @ 70%

12 cuban presses
1:00 over hand grip hang from pull up bar
12 lunge to A-pose
1:00 under hand grip hang from pull up bar

1:00 rowing @ 80%

20 forward bear crawl steps + 20 backward bear crawl steps
15 scap pull ups
10 broad jumps
4 wall walks


1:00 rowing @ 90%

3 rounds of:
4 power cleans @ 135lbs/95lbs
4 jerks @ 135lbs/95lbs
20 double unders
*5 rounds performed every 5:00 for times


10 rounds for meters of:
1:00 rowing
:30 rest
*goal for you is to stay focused with a relaxed facial expression maintaining nasal breathing throughout with a sustainable pace in every other round – perform one round in what you describe as your natural performing/resting state – and the other in the regulated performance/resting state prescribed


Nov
25

Monday

2:00 pec mobility
10 wall slides

6 rounds of:
4 floor presses @ 65% – 70% + 5lbs/10lbs heavier than last week @ 2111
*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 press @ dumbbells/kettle bells +5lbs/10lbs – choose a load that you can accomplish @ 2111
*performed every 2:00 

2 rounds of:
8 seateed rear rack bar shoulder presses or wide dumbbell presses +5lbs/10lbs @ 2111
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

30 – 8 – 6 – 4 – 2 reps of:
flyes + pull overs @ dumbbells
rest as needed
landmine rows + dumbbell rows 

restas needed

4 rounds of:
25 russian twist

Nov
24

Sunday

1:00 scarecrow
1:00 couch mobility
1:00 lat mobility
5 matrix lunges
20 plank shoulder taps


2 rounds of partner warm up:
5 kettle bell hip hinges
5 single arm snatches
25 yard single arm overhead carries
5 single arm russian swings
5 single arm squats
*partners alternate rounds – alternating sides per round


1 round for time of:
1000 meter row
15 burpee box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*2 partnewr wod – partner B starts the row when partner A starts the burpee box jumps -partner A rest until partner B completes the kettle bell swings

rest

1 round for time of:
800 meter run
15 burpee box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*2 partnewr wod – partner B starts the run when partner A starts the burpee box jumps -partner A rest until partner B completes the kettle bell swings

Nov
23

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.

Nov
22

Friday

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


6 rounds of:
4 back squats @ 65% – 70% @ 2111
*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:
4 front squats @ 60%
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs this week from last weeks numbers

as many rounds and reps as possible in 12:00 of:
18 goblet squats 70lbs/53lbs
12 hanging leg raises or v-ups
6 burpees

30 – 12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed


Nov
21

Thursday

Schedule Update:
Thursday November 28th, 9:00 a.m. and 10:00 a.m. classes only.

2:00 banded scarecrow
burgeners @ snatch
1:00 wide grip hang from pull up bar

2 rounds of:
:30 donkey kicks
:30 burpee pull ups

5 rounds of:

1 snatch jerk
1 over head squat
1 snatch balance
1 hang power snatch
1 hang snatch
*perform every 2:30 – increase load every round as technique allows

3 rounds of:
1:30 ring muscle up progression
1:30 L-seat progression
1:30 handstand progression

2 rounds for max reps of:
1:30 of row @ calories
:30 rest
1:30 of handstand push ups
:30 rest
1:30 of pose running @ band
:30 rest
1:30 of dips











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