CROSSFIT BMW WOD Schedule
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Oct
31

Thursday

2:00 upper body mobility @ pe
10 laying cuban presses
10 band presses
10 band flyes
10 band pull aparts

6 rounds of:
r1. 10 bench press @ 50% + 10 d-lifts @ 50lbs/30lbs
r2. 10 bench press@ 60% + 10 d-lifts @ 50lbs/30lbs
r3. 10 bench press @ 65% + 10 d-lifts @ 60lbs/40lbs
r4. 8 bench press @ 70% + 8 d-lifts @ 60lbs/40lbs
r5. 6 bench press @ 80% + 6 d-lifts @ 70lbs/50lbs
*performed every 2:30 – 3:00 – d-lifts performed with dumbbells or kettle bells

4 rounds of:
6 bench press @ 67.5% – 70%
250 meter row
6 d-lifts @ 70lbs/50lbs
10 dips
10 push ups
*performed every 4:30 – d-lifts performed with kettle bells or dumbbells

Oct
30

Wednesday

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program, and is expected to participate in “Lift’s For Gift’s” to determine a one rep max in the three lifts or execute your best form in a moderate to heavy lift.

For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.

Current Cycle reminder.
Sunday – back squats, team wod at medium intensity.
Monday – clean variations
Tuesday – d-lift, high intensity metcon.
Wednesday – snatch variations
Thursday – bench press, low intensity metcon.
Strength days will be full body assault days, varying the intensity from low to medium to high, week by week day by day, staying prepared and ready for “Give it All You Got Friday’s”. Since we won’t know what the workout is until Thursday night’s.



10 over unders @ band
10 cuban presses @ snatch grip
10 wall squats


3 rounds of:
1 snatch grip d-lift
1 hang power snatch
5 overhead squats
*performed every 1:30 – load @ pvc-oly bar – rest as needed


5 – 7 rounds of:
2 overhead squats – increase load every round
*performed every 2:00


1 round for max calories and reps of:
3:00 of rowing
1:00 rest
3:00 of double unders
1:00 rest
3:00 of ball slams
1:00 rest
3:00 of box steps

Oct
29

Tuesday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

8 – 10 rounds of:
d-lifts – @ 80% – 85% – goal, speed from pose 1 to pose 2 – adjust the load as needed to mantain explosive drive – focus on speed – no tap and go
*performed every 2:00


2 rounds of:
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest 
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest 
8 ab wheel roll outs – ring row outs – barbell roll outs
1:00 rest


3 rounds for time of:
400 meter run
21 kettle bell swings @ 53lbs/35lbs
12 pull ups

Oct
28

Monday

1:00 sampson stretch/hip mobility
1:00 lat mobility
1:00 scarecrow


3 rounds of:
2 clean pulls
2 clean high pulls
2 muscle cleans
2 front squats
2 clean drop high pulls
2 clean drops
4 front rack alternating reverse lunges
*rest as needed – increase load as dictated by proper form


4 rounds of:
3 front squats @ 80% – 85%
*performed every 2:00 – 3:00

3 rounds for time of:
10 hang squat cleans @ 135lbs/95lbs
15 chest to bar pull ups
20 wall ball shots @ 20lbs/14lbs




Oct
27

Sunday

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band

spend 5:00 working on inverted progressions such as, (kicks to hand stands, free standing handstands, supported hand stands, handstand walk, hand stand march, wall climbs, strict handstand push ups etc.)
*progression of a smooth wall kick up

3 rounds of:
5 d-lifts right
10 kneeling rotational ball slams right
:15 – :30 rest
5 d-lifts left
10 kneeling rotational ball slams left

:15 – :30 rest

as many rounds and reps as possible in 12:00 of:

12/9 calories rowing
18 kettle bell swings or snatches @ 53lbs/35lbs
overhead plate hold @ 45lbs/25lbs
*3 partner workout – partner “A” working – partner “B” holding – partner “C” resting

8:00 rest – clock hits 20:00

as many rounds and reps as possible in 12:00 of:
12/9 calories rowing
12 single arm kettle bell push presses @ 6R/6L @ 53lbs/35lbs @ 2 kb’s
hold @ 45lbs/25lbs
front rack barbell hold @ 135lbs/95lbs
*3 partner workout – partner “A” working – partner “B” holding – partner “C” resting

Oct
26

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.

Oct
25

Friday

Sunday thru Thursday wods will be programmed as moderate to like game day practice runs between 65% – 85% effort – Friday will be game day – “Give it all you got Friday’s” – Nutrition, rest and consistency will, like always play a strong part in your gains in this 5 week challenge. 

Week 3 challenge for you is 20.3

2:00 couch mobility
2:00 shoulder mobility
2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ lacross ball

2 rounds of:
:30 russian step ups
:30 lateral banded walks
:30 pallof hold left/right @ squat
:30 hang from the bar overhand /underhand

:30 squats
*perform every 1:30
12 boot strappers
12 alternating single leg d-lifts
12 band pull throughs
*rest as needed“


1 round for time of:
21 d-lifts @ 225lbs/155lbs
21 handstand push ups
15 d-lifts @ 225lbs/155lbs
15 handstand push ups
9 d-lifts @ 225lbs/155lbs
9 handstand push ups
21 d-lifts @ 315lbs/205lbs
50 foot handstand walk
15 d-lifts @ 315lbs/205lbs
50 foot handstand walk
9 d-lifts @ 315lbs/205lbs
50 foot handstand walk
*9:00 time cap – scale @ men 135lbs/185lbs, women 95lbs/135lbs – hand release push ups 50′ bear crawl



Oct
24

Thursday

Our third “Give It All You Got” Challenge happens tomorrow.
Is your name on the board? Are you taking advantage of this challenge, by staying consistant during the week and performing 
2020 CrossFit Open, 

10 laying cuban presses
10 band presses
10 mobility push upsh

2 rounds of:
10 dumbbell bench presses + 10 dumbbell skull crushers
1:00 of med ball pec activation
3 turkish get ups right + 3 turkish get ups left
*performed every 1:30 each

5 rounds of:
bench presses 

12 – 16 weighted stationary dips
12 – 16 supine rows @ barbell/rings
*performed every 3:00 – increase load every round for a clean 3 rep heavy, don’t go to muscle strenght/failure (do not exceed 85% of your 1 rep max) – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

3 rounds of:
12 tricep kick backs

1:00 – 1:30 rest
12 hand release plyo push ups
1:00 – 1:30 rest


as many rounds and reps for quality of:
2:00 row @
low to moderate pace
20
single unders
20 pulse (half – quarter range of motion) stationary lunges @ 10 right/10 left
20 single arm plank rows @ 10 right/10 left
*20:00 time cap

Oct
23

Wednesday

scarecrows @ :30 per position
10 wall slides
10 scap push ups
burgner warm up

2 rounds of:
20 halos @ 10R/10L
10 wall squats (squat therapy) :03 – :01 – :01
10 over unders @ band 5R/5L
*performed every 1:30 each for 9:00

16 rounds of:
1 high hang snatch @ 45% to 65%
*performed every 1:00 – increase load at round 4, 8 and 12 as technique allows – the start lift position of this move varies among coaches, we instruct it from where the bar touches your body with your hips and arms fully extended in a snatch grip, remaining there in the extremely abbreviated and explosive dip phase of the movement –
a great deal of aggression and speed is needed to extend the bar upward – aswell as change direction at the high pull toward the drop phase and get under the bar – the golden nugget of the lift – goal is consistency and competency in developing and maintaining good positions

16 rounds for reps of:
kettle bell swings @ 70lbs/53lbs @ russian swing
goblet squats @ 70lbs/53lbs
*performed :20/:10 tabata style – rest 1:00 after round 8 and record reps – try to beat your score the next 8 rounds

5 rounds for times of:
200 meter row
*1:00 rest between each round 

Oct
22

Tuesday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

5 rounds of:
d-lifts 

9 bent over rows or single arm dumbbell rows
14 glute bridges @ load used for bent over rows
*performed every 3:00 – increase load every round for a clean 5 rep heavy, don’t go to muscle strenght/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

7 rounds for time of:
7 hang power cleans @ 120lbs/80lbs
7 burpees
7 box jumps @ 24″/20″
*scale load and box height as needed to keep your self challenged, yet continuously moving with precision.






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