CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
14

Wed 8 14 19

2:00 couch mobility
2:00 hip mobility

2:00 glute mobility

2 rounds of:
5 pull row sprint starts @ 3/4 – 1/2 – 3/4 – full – full
5 full strokes
3 d-lifts
3 box jumps
*practice speedy transitions – focuse on calm breathing
*rest 1:00


3 rounds for times of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20″
*performed every 6:00 – 7:00

3 rounds of:
10 single leg d-lifts right/left
1:00 rest
8 barbell glute bridges @ floor
1:00 rest
:45 side plank right/left
1:00 rest


Aug
13

Tue 8 13 19

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ lacross ball @ left/right
:30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar 


5:00 – 10:00 pre-warm up running drills

8 rounds of:
400 meter run
8 shoulder to over heads @ increase load every round (optional), use front and or rear rack (shoulder presspush presspush jerk

snatch presssnatch push presssnatch push jerk).
*performed every 4:00 – load lifted from the ground – record load and reps performed each round – score is total load lifted over 8 rounds


Aug
12

Mon 8 12 19

Schedule Update:
Box will be closed Friday 8-16-19, there are no classes on scheduled, yet a workout will be posted.

10 scalp push ups
5 Y’s
5 T’s

5 W’s

2 rounds of:
:30 row
:30 rest
50 yard waiter/farmer carry – load in each hand – 25 yard x 25 yard
:30 rest

4 – 5 rounds of:
3 – 5 shoulder presses – increase load every round until you reach 65%

5 rounds of shoulder press:
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
8 @ 75%
8 @ 75%
*performed every 2:00

3 rounds for max reps and calories:
1:00 of row
:15 rest
1:00 of push ups
:15 rest
50 yard x 50 yard sprint
*1:30 rest

Aug
11

Sun 8 11 19

Schedule Update:
9:00 a.m. come one come all free workout.
10:00 a.m. take advantage of the nutritional advice given by Lauren Cody, RD, IBCLC to improve your overall health. Increase knowledge on what it takes to make a break through and maintain proper habits for the whole life challenge starting this week.

See you there!

2:00 couch mobility
2:00 hip mobility


2 rounds of:
:30 bear crawls + :30 hollow hold
:30 paloff hold @ lunge
:30 overhang hang + :30 underhand hang from pull up bar
:30 broad jump + :30 single leg jumps
*performed every 1:30


1 round for time of:
1600 meter med-ball relay
50 pull ups @ strict
100 kettle bell swings
100 burpee box jump overs
100 kettle bell swings
50 pull ups @ strict
1600 meter med ball relay
*2 partner wod – partition reps as desired

Aug
10

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.

Aug
9

Fri 8 9 19

Schedule Update:
Sunday August 11th at 9:00 a.m. free workout, at 10:00 a.m. we will be talking about the very important nutrition factor with former CFBMW member Lauren Cody, RD, IBCLC.
Bring your questions and note books.

Click the link, Nutrition & Behavior Change and join us.

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup

every 1:30 perform:
1 power clean & jerk progressing to clean & jerk, increase load 5lbs/10lbs total every round, 2 missed lifts @ the same load ends the cycle
*warm up to and start @ 85lbs/60lbs under your 1rep max

“Sage at 20”
as many rounds and reps as possible in 20:00 of:
20 thrusters @ 135lbs/95lbs
20 pull ups
20 burpees over the barbell

Aug
8

Thur 8 8 19

full body joint mobility drills
6:00 focused mobility @ foam roller – lacross ball – etc @ problem areas
10:00 skill work/practice – gymnastic – olympic lifting – fundamentals


6 rounds of back squats:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
5 @ 80%
5 @ 80%
5 @ 80%
*performed every 2:30 – 3:00

1 round for time of:
1000 meter row or 800 meter run
50 pistols
50 single arm alternating snatches @ 53lbs/35lbs
50 goblet squats @ 53lbs/35lbs

Aug
7

Wed 8 7 19

10 wide lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 wide grip hang from pull up bar
Burgner warmup

4 rounds of tabata:
dumbbell /kettle bell floor press
russian twist
seated shoulder press
hang clean
renagade row
toe touches
lunges
straight leg d-lifts to hammer curls
*performed :20/:10 – with load


3 rounds for time of:
800 meter run
10 overhead squats @ 155lbs/105lbs
15 burbees over barbell
20 toes to bar


Aug
6

Tue 8 6 19

10 wall slides
2:00 pec mobility @ lacross ball each side

5 wind mills
8 single arm push presses
30 yard waiters carry
*left / right


8 single arm snatches
8 over head reverse lunges
5 wind mills @ knee
*left / right

6 rounds of:
3 push presses – increase load every round for a 3 rep heavy @ :01 pause @ rack – :01 pause @ pose 1/jump position – :02 pause @ overhead/catch position

4 rounds of:
:45 row @ calories
:45 double unders
:45 handstand push ups
:45 100 meter run




Aug
5

Mon 8 5 19

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup @ cleans

3 hang muscle cleans
3
muscle cleans
3
front squats
3
tall cleans / clean balance

8 rounds of:
1
hang clean + 1 clean – increasing load every round for a heavy complex
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
12 ground to over heads @ 115lbs/95lbs
12 front squats @ 115lbs/95lbs
12 box jump overs @ 24″/20″

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