CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
21

Tuesday

2:00 quad mash
2:00 shoulder mobility @ band
2:00 tricep/bicep mash – spend a 1:00 on each muscle 2:00 per arm
12:00 mobility
10 scorpions for quality
10 iron tees for quality
10 scapulsr pull ups
10 mobility push ups for quality
10 kip swings


5 rounds for quality with nasal breathing enforced of:
1:00 of rowing
1:00 of muscle ups – scale @ chest to bar pull ups – pull ups – ring rows
1:00 of battle rope
1:00 of dips
1:00 of pistols
1:00 rest
*scale wod to 3 rounds – scale work time to :30 :45 or alternate time during workout – scaling options of all moves discussed and demonstrated prior to wod – lite to moderate pace goal is to find a consistent movement and breathing pattern


Jan
20

Monday

2 rounds of:
burgeners

3 rounds of:
1 snatch grip shoulder press @ rear rack
1 pressing snatch balance
1 snatch balance
*performed every 2:00 – pvc to load increase being determined by mechanical awareness = positioning, timing and control.

7 rounds of:
1 hang power snatch
1 snatch balance
1 hang power snatch
*performed every 2:00 – 2:30 – increase load without decreasing speed and form – if iether deteriorate, maintain by using and keeping the complex load appropriate – 18:00 time cap

3 rounds of:
12 walking lunges
8 leg curls @ hanging – scale @ laying
15 calf raises
12 single leg alternating straight leg d-lifts
*load & time component discussed @ time of wod – determined by your personal goals – rest as needed

“Randy”
1 round for time of:
75 power snatches @ 75lbs/55lbs
*12:00 time cap





Jan
19

Sunday

3 rounds of:
:30 donkey kick to handstand
:30 L sit
:30 russian step up right
:30 russian step up left


1 round for time of:
800 meter run
100 reps of:
1 d-lift
1 hang squat clean
2 reverse lunges @ left/right
1 push jerk @ 95lbs/65lbs
60 handstand push ups
800 meter run
*40:00 time cap – 2 partner wod – 1 partner working at a time partitioning 100 barbell cycling and 60 handstand push up reps as desired – runs are performed together and must be completed together before cycle starts and wod is complete,
*modifications and scaling of movements, loads and reps discussed at time of white board briefing.

Jan
18

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
17

Friday

Box is closed today.

Jan
16

Thursday

2 rounds of:
8 reverse flyes – pull aparts @ band
8 flyes @ band
8 bench presses @ band
8 – 12 tricep press downs @ band


3 rounds of:
15 overhead tricep extensions
15 push ups
15 dips
25 sit ups – various ab work
*load, technique, any band assistance should lite to moderate and allow for unbroken reps.


30 – 12 – 10 – 8 – 6 reps of:
bench press
bench press @ dumbbell or kettle bell – performed @ 1 – 1 – 2 = 1 rep for 10 reps
flyes @ dumbbells or kettle bells
pull overs @ dumbbell or kettle bell

*super set the flyes + pull overs = minimum to no rest between exercises – goal, increase load every round with emphasis on going unbroken and maintaining mechanical awarness – or stay at a moderate load across all reps.

21 – 15 – 9 reps for time of:
sumo d-lift high pull @ 95lbs/65lbs
box jumps @ 24″/20″
double unders





Jan
15

Wednesday

2:00 quad mash
5 cuban presses @ tempo
5 wall slides
8 scorpions
8 iron tees


2 rounds of:
1:00 handstand hold @ assisted – partner/wall
1:00 pistols negative
1:00 weighted plank hold
1:00 hang from bar @ alternate overhand underhand per round
*1:00 rest – scale time component, reps as needed


15:00 of practice skill, progression work
inverted – handstand walks – handstand push up – wall walks etc.
pistols
bar muscle up
pull up
double unders
ring muscle up


3 rounds for quality of:
50′ waiter carry
50′ farmer carry
20 front rack box steps
50′
crossbody carry
*rest as needed – load to be posted @ time of wod – crossbody carry may be dual loaded


Jan
14

Tuesday

2:00 shoulder mobility
2:00 hip mobility
2:00 hamstring mobility
12:00 total

3 rounds of:
1 clean pull + 1 hang clean pull
*performed every 1:30 – 2:00 increase load every round

3 rounds of:
1 muscle clean + 1 hang power clean + 1 power clean
*performed every 1:30 – 2:00 increase load every round


3 rounds of:
1 hang squat clean + 1 squat clean + 1 front squat
*performed every 1:30 – 2:00 increase load every round

as many rounds and reps as possible in 20:00 of:
500 meter row
10 thrusters
5 chest to bar pull ups

rest 4:00

1 round for time of:
30 clean + jerks @ 135lbs/95lbs

Jan
13

Monday

Burgeners x 2

3 rounds of:
1
snatch drop + 1 snatch balance + 1 overhead squat @ tempo (4-2-1-1)
scale @ 1 snatch land + 1 pressing snatch balance + 1 over head squat
*performed every 2:30 – 3:00 increase load every round as speed and timing under the bar dictates – use last weeks loads

3 rounds of: 1 snatch pull + 1 hang snatch + 1 snatch
*performed every 2:00 – 2:30 – increase load every round as speed and timing under the bar dictates

3 rounds of: 1 snatch pull + 1 snatch
*performed every 2:30 – 3:00 increase load every round as speed and timing under the bar dictates


3 rounds of: 1 overhead squat
*performed every 2:00 – increase load every round


3 rounds of:
:30 – 1:00 L sit variation
:30 – 1:00 ring row
:30 – 1:00 hollow rock
:30 – 1:00 ring dip
*1:00 rest between rounds


3 rounds of:
12 walking lunges
8 leg curls @ hanging – scale @ laying
15 calf raises
12 single leg alternating straight leg d-lifts
*load & time component discussed @ time of wod – determined by your personal goals

Jan
12

Sunday

2:00 banded hip mobility right
2:00 banded hip mobility left

2:00 calf mobility right
2:00 calf mobility left


3 rounds of:
tabata:
frog jumps
rotational medicine ball toss right @ seated
rotational medicine ball toss left @ seated
over head medicine ball toss
*performed :20 work – :10 rest

as many rounds and reps as possible in 30:00 of:
400 meter row
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 partner wod – 1 partner working at a time alternating moves – partner A does 400 meter run – partner B – then performs 30 box jumps – partner A then performs 30 wall ball shots……..

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