CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
19

6 19 19

2 rounds of:
10 boot strappers
10 jefferson dilift
10 lunge to A-pose

10 rounds of:
1 clean + 1 hang clean, increasing load every round 
*performed every 2:00

5 rounds of:
5 hang squat cleans @ 55% – 65% challanging yet managable 
18/12 calorie row
*perform every 3:00\perform each station every 1:30

immediately followed by:
1/2 mile run 

Jun
18

6 18 19


1:00 scarecrow @ band
10 wall slides
10 scalp pull ups

3 rounds of:
5 shoulder presses from jerk jump/power clean catch position
3 jerk balance – tall jerks
20 heel to butt – high knee – power skips @ alternating
*performed every 1:00 for 9:00 – increase load every round

6 rounds of:
2 push presses, increasing load every round for a 2 rep heavy
1 power clean + 1 hang power clean x 2 @ dumbbells – kettle bells increasing load every round for a heavy complex

*modify @ 1 split/hang split clean left – 1 split/hang split clean right – varied sequence
*performed every 2:30 – 3:00

3 rounds of:
as many rounds and reps as possible in 4:00 of:
400 meter run
50 double unders
max rep push presses @ 115lbs/75lbs – 95lbs/65lbs
*2:00 rest between rounds


Jun
17

6 17 19

Box is closed today.


Jun
16

6 16 19

6 rounds for time of:
400 meter run

21 kettle bell swings @ 53lbs/35lbs
12 pull ups – kipping pull up – butterfly pull up
*2 partner wod – alternating rounds

Jun
15

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
14

6 14 19

1:30 couch mobility right
1:30 couch mobility left
1:30 ankle mobility right
1:30 ankle mobility left

2 rounds of:
:30 bear crawl
:30 pallof hold @ lunge right
:30 pallof hold @ lunge left
:30 hang from barbell @ overhand
:30 hang from barbell @ underhand

5 rounds of:
3
back squats @ 85% – 90%
*2:00 rest between each round

“Karen”
1 round for time of:
150
wall ball shots @ 20lbs/14lbs


Jun
13

6 13 19

Schedule reminder:
Box is closed Monday June 17th

2 rounds of:
:30 pallof hold @ band left
:30 pallof hold @ band right
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left 
:30 single leg plank right 

:30 single leg glute bridge left 
:30 single leg glute bridge right

:30 reverse snow angel
:30 reverse snow angel


10 rounds of:
2 snatch lift offs @ :02 pause at bottom of knee 
hang snatch @ :01 pause from bottom of the knee
*performed every 1:30 – 2:00 – increase load every round for a heavy complex – reference (5-29-19)

as many rounds and repa as possible in 12:00 of:
power snatches @ 135lbs/95lbs
9 burpees over the barbell
12 toes to bar


Jun
12

6 12 19

Schedule Update:
Impromtu bike ride following 6:30 p.m. class tonite.
Bring your wheels, destination to be determined at time of roll out.
Cruising is the theme. Time component, no longer than 30 – 45 minutes from start to finish.

10 wall slides
10 lateral lunges


3 rounds of:
:20 full support on rings
:10 catch support on rings

2 rounds of:
:30 donkey kicks
:30 shoulder taps

2 rounds of:
3 – 5 muscle ups @ pause in catch and extented position

(jump to support pause, dip to support pause)
30 meter handstand walks
(partner assistance or wall runs)
:45 – 1:00 L-seat
*performed every 2:00

as many rounds and reps as possible in 18:00 of:
6 handstand push ups @ strict
9 pull ups @ strict
12 alternating pistols
*scale as needed

Jun
11

6 11 19

1:30 couch mobility right
1:30 couch mobility left
1:30 ankle mobility right
1:30 ankle mobility left


2 rounds of:
:30 bear crawl
:30 shoulder taps @ plank
:30 rest
:30 rotational medicine ball toss left
:30 rotational medicine ball toss right
:30 10 single leg broad jumps @ 5 right/5 left
:30 rest

4 rounds of:
300 – 350 meter run
10 burpees
200 – 250 meter row
20
wall ball shots @ 20lbs/14lbs
50 double unders

*performed every 1:30

2 rounds of:
tabata you call it


Jun
10

6 10 19

:30 – 1:00 of hang from pull up bar @ overhand
:30 – 1:00 of hang from pull up bar @ underhand
10 russian baby makers
10 jefferson d-lifts
10 lung to A-pose

0:00 – 10:00 of barbell cycling mechanics:
clean d-lifts, clean pulls, muscle cleans, pose cleans, clean balance etc.
snatch d-lifts, snatch pulls, muscle snatch, pose snatch, snatch balance etc
push jerk, split jerk, etc.

2 rounds of:
:30 pallof hold @ band left
:30 pallof hold @ band right
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left 
:30 single leg plank right

:30 single leg glute bridge left 
:30 single leg glute bridge right

:30 bulgarian lunge @ dynamic left
:30 bulgarian lunge @ dynamic right


4 rounds for time of:
400 meter run
10 d-lifts @ 275lbs/185lbs or 55% 1rep max
15 toes to bar


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