CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
25

Wednesday

2 rounds of:
3 muscle snatches

3 muscle cleans
3 straight leg d-lifts
3 bent over rows
3 thrusters
6 rear rack lunges
*rest as needed

“12 Days of Christmas”

1 power snatch @ 95lbs/65lbs
2 power cleans @ 95lbs/65lbs
3 ring dips
4 single arm alternating dumbbell snatches @ 50lbs/35lbs
5 ball slams @ 30lbs/20lbs
6 burpees
7 toes to bar
8 bench presses @ 60lbs/40lbs 
9 box jumps @ 30″/24″
10 squats @ 95lbs/65lbs
11 pull ups 
12 kettle bell swings @ 70lbs/53lbs
*scale as needed, up or down in load, down in reps

example:
perform the movements to the tune of the song 12 days of Xmas. It’ll go like this . . .
1 – snatch
2 – 2 power cleans – 1 snatch
3 – 3 ring dips- 2 power cleans – 1 snatch
4 – 4 dumbbell ground to overhead – 3 ring dips – 2 power cleans – 1 snatch. . . and so on.






Dec
24

Tuesday

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


2 rounds of:
20 goodmornings @ band
20 bird dogs
10 row sprint start pulls


5 rounds of:
5 straight leg d-lifts – increase load every round
5 hanging leg curls

*performed every 3:00

3 rounds of
:45 row
1:15 rest
:45 battle ropes
1:15 rest
:45 static hold (pull up bar – handstand – plank – rings – etc)
1:15 rest

Dec
23

Monday

1:00 hip flexor stretch @ band both directions – left/right
:30 butterfly pulses
5 hawaiian squats left/right
10 boot strappers

5 rounds of:
5 back squats @ 60%
*performed every 2:00


“Chelsea”
every 1:00 on the 1:00 for 30:00 perform:
5 pull ups
10 push ups
15 squats


scale @:
every 1:00 on the 1:00 for 20:00 perform:
3 jumping pull-ups
6 knee push-ups
9 squats
*if you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete


Dec
22

Sunday

Schedule Update:
9:00 a.m. and 10:00 a.m. classes only on Wednesday December 25th.


1:00 static hang from pull up bar
running warm up drill
10 – 15 scapular pull ups

2 rounds of:
200 meter run
10 double kettle bell swings
10 double kettle bell shoulder press
50′ double kettle bell over head carry


1 round for time of:
50 burpees
*
must be completed before anything else
800 meter run
200 kettle bell swings @ 53lbs/35lbs @ santa cruz
200 box jumps @ 20″/24″
2000 meter row
*2 partner wod – partners may partition reps and task in any order they like want with the exception of the run, the run must be performed together, it can also be partitioned or added at the end, must be done together.





Dec
21

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
20

Friday

Leading up to the new year, we will be adding some CrossFit bench mark workouts in heavy rotation.

scarecrow @ band :20 position
5 seated wal slides
10 scapular push ups


2 rounds of:
5 – 10 windmills @ kettle bell @ right/left
1:00 medball peck activation
10 single arm kettle bell thrusters right/left
*performed every 1:30


3 rounds of:
8 – 10 half knelling land mine presses right
8 – 10 half knelling land mine presses left
30 overhead tricep extensions
100′ farmers carry @ heavy
*performed every 1:30


as many rounds and reps as possible in 12:00 of:
3 weighted pull ups @ 35lbs/25lbs
6 deficit push ups @ dumbbells
9 squats @ dumbbells/kettlebells



Dec
19

Thursday

2 rounds of:
paloff hold
kneeling shoulder press @ band
good mornings @ band
side planks
russian step ups
*performed every :30 – move through with as little rest as possible

8 – 10 rounds of:
1 push jerk – increasing load every round for a 1 rep max
*performed every 2:00

as many rounds and reps as possible in 16:00 of:
60 double unders
40 air squats
20 walking lunges @ farmers carry @ 70lbs/53lbs




Dec
18

Wednesday

:30 – 1:00 static hang from rings
5 wall slides
10 scap ring pull ups


2 rounds of:
10 d-bugs
1:00 free standing/assisted handstand practice

2 rounds of:
1:00 pose run @ band
1 – 2 wall climbs
5 – 10 toes to rings

2 rounds of:
3:00 of: rope climbs/skill practice (if you are proficient with rope climbs, work on legless, if you are proficient with legless, work on L-seat rope climbs)
3:00 of: handstand walk progression (use wall walks, partners to assist you for accumulated time inverted, practice your ability to balance and move)
3:00 of: ring muscle up skill progression (practice on points of performance that you need the most work in)

*scale as needed:
3 rounds of:
6 – 8 strict pull ups
6 – 8 supine ring or bar rows
:45 – 1:00 handstand hold
:45 – 1:00 plank hold
*performed every 1:30


2 rounds for max reps of:
3:00 rowing
2:00 ball slams
3:00 rowing
2:00 ring dips

Dec
17

Tuesday

1:00 row @ 65% effort
1:30 power clean warm up


1:00 overhand grip hang
10 lunge to A-pose
1:00 underhand grip hang
20 bear crawl steps forward
20 bear crawl steps backward


1:00 row @ 75% effort
1:30 power clean warm up

:30 shoulder taps @ plank
10 – 15 scapular oull ups
2 – 4 wall walks
5 – 10 broad jumps


1:00 row @ 85% effort
1:30 power clean warm up


4 rounds of the following couplet:
1 round for max reps of:
500 meter row
max rep chest to bar pull ups
*3:00 time cap


1:00 rest

1 round for max reps of:
400 meter run or 500 meter row
max rep power cleans @ 155lbs/135lbs
*3:00 time cap


1:00 rest

*score example:
round 1: 20/13 = 33
round 2: 17/10 = 27
round 3: 19/11 = 30
round 4: 15/ 9 = 24

*32:00 of workout time





Dec
16

Lifts for Gifts Recap

Thank you to all of our athletes and visitors who lifted, volunteered, or supported during our Lifts for Gifts competition yesterday. It was a fabulous day of fun, community and PRs.

The Wilks formula is used to compare lifted weight in powerlifting between lifters of different bodyweight and gender – so you can compare the strength of men and women and lighter and heavier lifters. Below is the the list of Wilks scores from yesterday’s competition:


Women’s 
Wilks Score
Jess McNally304.971st
Deven Ryan278.5
Alex Haimbaugh242.29
Brie Gauna303.173rd
Joella Fitzpatrick276.95
Tatyiana303.62nd
Brianna240.63
Dana 197.13
Barbara221.4
Diana287.69
Jessica238.89
Vera289.36
Erica245.35
Michelle Pallmore172.94
Ernestine272.12

Women’s (Masters)Wilks Score
Sister Mary Peter288.241st

Men’sWilks Score
Jacob O294.55
Rob Miller304.95
Walter327.41
Liam376.752nd
Prince362.893rd
Tyler319.07
Demetrius309.4
Brandon254.83
Devin298.32
Dr. Dan K225.01
Chris260.73
Nick294.09
Doug219.73
Rob H345.23
Jacob L321.44
Jason Gully301.18
Javier308.76
Mike323
Devin D275.97
Marvin434.651st

Men’s (Masters)Wilks Score
Tim364.341st

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