CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
31

Friday

2:00 ankle mobility @ band distraction
2:00 hip mobility @ band distraction
1:00 static hang

4 rounds of:
glute activation @ band
*performed :20/:10


400 meter row @ low intensity
2 rounds of:
10 air squats
10 ring rows
20 mountain climbers


5 rounds of:
3 back squats @ increase load every round for a 3 rep heavy
*2:00 rest between rounds


as many rounds and reps as possible in 5:00 of:
20 double unders
10 air squats

1:00 rest


as many rounds and reps as possible in 5:00 of:
5 man makers*
10 box jumps @ 24″/20″

*push up – row right – row left – clean & press

1:00 rest

as many rounds and reps as possible in 5:00 of:
5 toes to bars
10 push ups


Jan
30

Thursday

10 wall slides
10 lung to A-pose
10 boot strappers


3 rounds of:
20 shoulder press @ pvc – oly bar – performed seated on floor – piked or saddle position with hamstrings firm to the floor
*performed every 1:30 – 2:00

2 rounds of:
1 shoulder press
1 push press
3 tall jerks
3 jerks – power or split
*load @ pvc/oly bar – increase load every round as appropriate *performed every 1:30 – 2:00

5:00 of split jerk transition practice


3 rounds of:
1 shoulder press + 1 push press + 1 tall jerk – increase load every round – minimum to no rest between rounds

6 rounds of:
1 tall jerk + 1 jerk – increase load every round not to exceed 80%
*performed every 2:00


as many rounds and reps as possible in 12:00 of:
10 burpees
10 sit ups
10 walking lunges @ 53lbs/35lbs @ kettle bells

*nasal breathing enforced

5 rounds for quailty + speed of:
1 single arm hang snatch
1 single arm hang split snatch
1 single arm push jerk
1 single arm split jerk
*performed every 2:30 – left/right equal 1 round – increase load as needed – may be performed holding 1 or 2 dumbbells or kettles – splits may be performed with quarter turns left and right


Jan
29

Wednesday

2:00 squat mobility
2:00 forearm mobility
2:00 hip flexor mobility
2:00 glute mobility
16:00 total

4 – 6 rounds of:
1 clean pull + 1 hang clean + 1 clean – increase load every round build up to 80% – 85%
*performed every – 3:00 – option to add 100 meter sprint row/run between rounds


1 round for time of:
50 double unders
4 rounds of:
3 d-lifts + 2 squat cleans + 1 front squat @ 85%
50 double unders
3 rounds of:
5 d-lifts + 3 squat cleans + 2 front squats @ 75%
50 double unders
2 rounds of: 6 d-lifts + 4 squat cleans + 2 front squats @ 65%
50 double unders *scale at dumbells, 100 single unders

Jan
28

Tuesday

2 rounds of:
15 band pull aparts
30 bear crawl steps forward
30 bear crawl steps backward


2 rounds of:
15 single arm overhead tricep extension @ band
15 single arm overhead tricep extension @ band
5 donkey kicks


2 rounds of:
10 d-bugs
10 broad jumps

as many rounds and reps as possible in 24:00 of:
3 handstand push ups @ strict
6 pull ups @ strict
9 toes to bar @ strict
12 goblet squats @ 70lbs/53lbs
15 calorie row
*2 partner wod – alternating movements – partner A does handstand push ups – partner B does pull ups – partner A does toes to bar – partner B does goblet squats – partner A does row…



Jan
27

Monday

1:00 couch mobility
12 lunge to A-pose
1:00 shoulder mobility
3 inch worms


1 round of:
burgeners

8 rounds of:
1 high hang power snatch + 1 mid hang power snatch + 1 hang power snatch – increase load every round
*performed every 2:00 – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight – look to add weight every round and perhaps lose a move along the way

for time:
1000 meter row or 800 meter run
4 rounds of:
15 hang power snatches @ 95lbs/65lbs
15 over head squats @ 95lbs/65lbs

15 burpees over the bar
then perform
1000 meter row or 800 meter run

Jan
26

Sunday

2 rounds of tabata:
side plank
lateral lunges

side plank
air squat
hollow rock or hollow hold
shoulder taps @ plank
v-ups 
bear crawl
frog jumps
wall walks
*:20 of work :10 of rest – scale @ :10/:20

as many reps as possible of:
thrusters @ 45lbs/35lbs barbell
kettle bell swings @ 53lbs/35lbs
wall ball shots @ 20lbs/14lbs
box jumps @ 24″/20″

*2 partner wod – round 1, partner A does as many thrusters as possible in the time it takes partner B to run 400 meters – roles switch partner B does as many thrusters as possible in the time it takes partner A to run 400 meters – and the same goes on for round 2 of kettle bell swings – round 3 of wall ball shots – round 4 of box jumps – scale run with 500 meter row

Jan
25

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.

Jan
24

Friday


2:00 couch mobility
2:00 hamstring mobility
12 lunge to A-pose
12 alternating single leg d-lifts

2 rounds of:
lateral band walk left @ :30 
lateral band walk right @ :30
glute bridges @ :30
alternating single leg glute bridges @ :30
*1:00 rest


5 rounds of:
5 d-lifts @ 75% – 80%
*2:00 rest between rounds

5 rounds for time of:
10 d-lifts @ kettle bell 
10 goblet squats @ kettle bell
10 reverse lunges @ alternating @ kettle bell
*load @ 70lbs/53lbs

Jan
23

Thursday

2:00 latt mobility
2:00 ankle mobility
1:00 snatch grip hang from pull up bar
1:00 dynamic squat lands for quality – speed

3 rounds of:
1 snatch land
1 overhead squat
1 pressing snatch balance
1 snatch balance
1 heaving snatch balance

*performed every 1:30 – 2:00 0 pvc – oly bar

8 rounds of:
1 heaving snatch balance – increase load every round
*performed every 2:30 – scaling options detailed on white board


“Fight Gone Bad”
3 rounds for total reps of:
1:00 wall ball shots @ 20lbs/14lbs
1:00 sumo d-lift high pulls @ 75lbs/55lbs
1:00 box jumps @ 20″
1:00 push press @ 75lbs/55lbs
1:00 row
1:00 rest
*load to be chosen to preserve stimulus based on skill and fitness level – with a continuous count one point is given for each rep, except on the rower where each calorie is one point

Jan
22

Wednesday

2:00 banded lat stretch @ 1:00 per side
2:00 banded hamstring floss @ 1:00 per side
12 lunge to A-pose
12 bootstrappers


2 rounds of:
burgeners @ clean


2 rounds of:
barbell warm-up weight
cean-grip romanian d-lift
clean pull
front squat
hang clean
clean
*1st round @ pvc – barbell only – 2nd round with light

6 rounds of:
1 front squat + 1 clean @start @ 50% – 55% build up to 70% – 75% of 1rep max front squat
*performed every 1:30 – 2:00

4 – 6 rounds of:
1 front squat + 1 clean – build up to 85% of 1rep max front squat
*performed every 2:00 – 2:30


3 rounds of:
500 meters row
max rep wall ball shots @ 20lbs/14lbs
*3:00 time cap per round – rounds performed every 5:00

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