CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
9

6 9 19

2:00 toe mobility drillz
2:00 couch mobility drillz
2:00 shoulder mobility
2:00 ankle mobility

8 rounds of:
:20 heels to butt
:10 rest
:20 high knees
:10 rest

as many rounds and reps as possible in 30:00 of:
800 meter run as a team (200 – 200 – 200 – 200)
80 walking lunges @ farmers carry (20 – 20 – 20 – 20) @ 70lbs/53lbs
400 meter run/walk @ at farmers carry (200 – 200 – 200 – 200) @ 70lbs/53lbs
40 single arm push presses @ 70lbs/53lbs (10 – 10 – 10 – 10)
*2 partner wod – one set of dumbbells or kettle bells



Jun
8

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
7

6 7 19

1:00 of banded scarecrow
10 reverse snow angels

2 rounds of:

:30 superman holds
:30 floor press @ dumbbells
:30 hollow hold
:30 shoulder/toe taps @ plank
:30 overhead tricep extension
*:30 rest

every 1:00 on the 1:00 for 5:00:

4 half windmills @ kettle bell

8 rounds of:
1 bench press – increasing load every round to 90% – 95% 1rep max:
*performed every 2:00

every 2:00 for 8:00 perform:
8 bench presses @ 80%
8 bent over rows

every 1:00 on the 1:00 for 6:00 perform:
12 ying yang (push up – shoot through – dip)
25 flyes






Jun
6

6 6 19

1:00 banded lat mobility left
1:00 banded lat mobility right
1:00 banded hip mobility @ sampson stretch left
1:00 banded hip mobility @ sampson stretch right
1:00 lateral band step left
1:00 lateral band step right

3 rounds of:
1
cluster + 2 – 3 thrusters

1 round of:
:30 of rowing
3 pull ups or burpees
:20 of rowing
3 pull ups or burpees
:10 of rowing
3 pull ups or burpees


1 round for time of:
21 – 15 – 9 reps of:
thrusters @ 95lbs/65lbs
pull ups – kipping pull up – butterfly pull up


2 rounds of:
8 bulgarian lunges
8 leg curls @ hanging
8 monster walks

*1:00 rest between moves and rounds



Jun
5

6 5 19

8:00 of mobility drills:
choose 3 to 4 needed areas

3 rounds of:
5 presses from jerk catch position
3
jerk balances
3
clean balance
*performed every 1:00 for 9:00 – increase load every round

10 – 12 rounds of:
1 clean and split jerk
*performed every 2:00 – increase load every round for a 1rep max

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


Jun
4

6 4 19

2 rounds of:
:30 bear crawl
:30 shoulder taps @ plank
:30 rotational medicine ball throws @ left

:30 rotational medicine ball throws @ right
:30 hang from pull up bar @ over hand
:30 hang from pull up bar @ under hand
:30 rest
*performed every 1:30

3 rounds of:
400 meter run
30
wall ball shots @ 20lbs/14lbs
400 meter run
30 pull ups – kipping pull up – butterfly pull up
15 purpee box jump overs @ 24″/20″
*performed every 2:00 – goal is to complete the workout without missing the 2:00 of time allowed for each movement – if needed scale reps and distance, but not intensity – give yourself no more than a :30 cushion of rest on scale

Jun
3

6 3 19

3 rounds of:
8 – 12 lateral med ball tosses left
8 – 12 lateral med ball tosses right
8 – 12 forward med ball tosses + russian twist
8 – 12 laying overhead med ball tosses
*:30 – :45 rest between each set

1 round for “quality” of:
“Annie Bear”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
every 2:00 perform 1 round of the “Bear Complex” without dropping the bar – 1 round equals 7 cycles of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press @ rear rack
*load @ 115lbs/75lbs

Jun
2

6 2 19

toe mobility drillz @ 1:00 right 1:00 left
couch mobility @ 2:00 right 2:00 left
hip mobility @ 1:00 right 1:00 left
ankle mobility @ 1:00 right 1:00 left


4 rounds of:
:20 bear crawl
:10 rest
:20 heel to butt
:10 rest


1 round for time of:
300 wall ball shots
4000 meter run
5000 meter row
*2 partner wod – both working at the same time – partition reps, run and rest as desired to make for a efficient workout as in
10 rounds of:
30 wall balls
400 meter run
500 meter row
split by a 2 member team = 5 rounds total per member



Jun
1

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.

May
31

5 31 19

Box is closed today

4 rounds for time of:
400 meter run
50 air squats

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