CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
25

7 25 19

1:00 scarecrow @ band
5 squat therapy @ 3311 tempo :03 descend – :03 hold @ squat – :01 ascend – :01 pause


8 – 10 rounds of:
1 front squat
*performed every 2:00 – 2:30

3 rounds for time of:
200 meter run
4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
10 push presses @ 53lbs/35lbs
200 meter run

4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
*load must be lifted from the ground, by power clean or squat clean for first rep – no racks unless scaled as so.

Jul
24

7 24 19

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


6 rounds of:
r1. 10 d-lifts @ 50%
r2. 10 d-lifts @ 60%
r3. 10 d-lifts @ 65%
r4. 8 d-lifts @ 70%
r5. 6 d-lifts @ 80%
*performed every 2:30 – 3:00 – super set between rounds 
12 lateral shoulder raises
15 reverse flyes
12 forward shoulder raises
15 shoulder shrugs

*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock.

4 rounds for time of:
500 meter row
400 meter run
10 plyo-push ups
10 dumbbell step overs @ 53lbs/35lbs



Jul
23

7 23 19

2 rounds of:
5 wall slides
5 squat therapy
5 perfect stretch
:30 handstand hold

2 rounds of:
2:00 to perform 2 – 5 muscle ups
2:00 to perform 10 yard handstand walk
2:00 to perform :45 – 1:00 l-seat
*scaled progressions detailed at time of wod

4 rounds of:
5 back squats, increase load every round for a 5 rep heavy
*perform every 2:30 – 3:00 – super set between rounds 
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated

*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock.

2 rounds of:
6 back squats @ 65% – 70%
200 meter down and back 50 meter x 4
10 chest to bar pull ups
5 handstand push ups @ strict
200 meter down and back 50 meter x 4
6 back squats @ 65% – 70%
*these will be 8:00 power rounds, goal is to complete the round in 6:00, allowing a 2:00 to at least 1:30 recovery

Jul
22

7 22 19

5 rounds of:
3 sumo d-lift high pulls – increase load every round
*perform every 2:30 – 3:00 – super set between rounds
12 crossbody curls
12 tricep kick backs
12 hammer curls
12 skull crushers

*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock.

*on a continuous running clock perform the forst wod, when the clock reaches 15:00 take a 5:00 rest, when the clock reaches 20:00 perform the second workout, each workout has a 15:00 time cap

800 meter run
as many rounds and reps as possible of:
5 pull ups – kipping pull up – butterfly pull up
10 push ups
15 air squats
*15:00 time cap

5:00 rest

800 meter run
as many rounds and reps as possible of:
10 clusters (squat clean to thruster) @ 53lbs/35lbs @ kettle bells
10 knee to elbows

Jul
21

7 21 19

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 medine ball toss right
rotational medine ball toss left
over head medicine ball toss
*performed :20 work – :10 rest


as many rounds and reps as possible in 30:00 of:
400 meter run
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……..


Jul
20

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.

Jul
19

7 19 19

Are you getting your mile in?

10 wall slides
10 cuban presses
2:00 shoulder mobility
burg warm up @ clean

3 rounds of:
3 sotts press @ clean grip, clean catch position
*performed every 1:30 – 2:00 – scale to shoulder press

7 rounds of:
2 power clean & jerks, increasing load every round for a 2 rep max
*performed every 2:30 – 3:00 super set
12 flyes
15 pull overs
15 bench presses
12 overhead tricep extension

*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock – dont exceed 4 rounds of accessory work.

as many rounds and reps as possible in 9:00 of:
3 burpees over the barbell
3 ground to overhead @ 155lbs/115lbs
6 burpees over the barbell
6 ground to overhead @ 155lbs/115lbs
9 burpees over the barbell
9 ground to overhead @ 155lbs/115lbs
12 burpees over the barbell
12 ground to overhead @ 155lbs/115lbs…continue on adding 3 reps each round

Jul
18

7 18 19

5 rounds of:
3 bench presses, increasing load every round for a 3 rep heavy
*peformed every 2:30 – 3:00 – super set between rounds
12 bulgarian lunges @ dumbbells/kettle bells
8 leg curls @ hanging @ medicine ball

15 calf raises @ dumbbells/kettle bells
12 monster walks @ dumbbells/kettle bells
*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock – dont exceed 4 rounds of accessory work.

3 rounds of:
400 meter run
30 wall ball shots @ 20lbs/14lbs
400 meter run
30 pull ups – ring rows
12 bench presses @ 45%
*these will be 10:00 rounds, with 2:00 to perform each interval. 
adjust reps, and distance that you are able to complete the first round. 
scale reps, load and distance

alternative: NS

3 rounds for times of:
6 bench presses @ 65%
200 meter run
15 wall ball shots @ 20lbs/14lbs
200 meter run
15 pull ups – kipping pull up – butterfly pull up
200 meter run
6 bench presses @ 65%
*these will be 8:00 power rounds, goal is to complete the round in 6:00, allowing a 2:00 to at least 1:30 recovery

Jul
17

7 17 19

4 rounds of:
5 d-lifts, increase load every round for a 5 rep heavy
*perform every 2:30 – 3:00 – super set between rounds
12 alternating bent over rows @ dumbbells/kettle bells
8 arnold presses
12 reverse flyes
15 shoulder shrugs

*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock.

3 rounds for times of:
6 d-lifts @ 55% – 65%
200 meter run
10 box jumps @ 24″/20″
200 meter run
10 box jumps @ 24″/20″
6 d-lifts @ 55% – 65%


as many rounds and reps as possible in 12:00 of:
2 rope climbs
4 man makers @ dumbbells = 1 push up – 1 row right – 1 row left – 1 power clean – 1 reverse lunge left – 1 reverse lunge right
6 burpees

Jul
16

7 16 19

Burgner warmup
10 wall slides
5 squat therapy

1 round for time of:
800 meter run
*immediately followed by

4 rounds of:
2 snatch push presses + 2 overhead squats
*performed every 1:30 – increase load every round as needed

4 rounds of:
2 snatch balance
*performed every 1:30 – increase load every round as needed

6 rounds of:
2 snatch pulls + 2 hang snatches + 2 snatches
*performed every 2:00 – 2:30 – increase load every round as needed

5 rounds for time of:
10 hang power snatches @ 95lbs/65lbs – 75lbs/55lbs
30 double unders

1 round of:
800 meter run
or
1000 meter row

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