CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
30

5 30 19

Schedule Update:
Box will be closed tomorrow, there are no classes on scheduled, yet a workout will be posted.
See you Sunday morning for a fantastic team workout.

10 scalp push ups
5 Y’s
5 T’s

5 W’s

2 rounds of:
:30 row
:30 rest
50 yard waiter/farmer carry – load in each hand – 25 yard x 25 yard
:30 rest

4 – 5 rounds of:
3 – 5 shoulder presses – increase load every round until you reach 65%

5 rounds of shoulder press:
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
8 @ 75%
8 @ 75%
*performed every 2:00

3 rounds for max reps and calories:
1:00 of row
:15 rest
1:00 of push ups
:15 rest
50 yard x 50 yard sprint
*1:30 rest





May
29

5 29 19

12:00 – 15:00 mobility

10 rounds of:
2 snatch lift offs @ :02 pause at top of knee 
hang snatch @ :01 pause from top of the knee
*performed every 1:30 – 2:00 – increase load every round for a heavy complex – reference (5 21 19)


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


May
28

5 28 19

2 rounds of:
:20 pallof hold @ band left
:20 pallof hold @ band right
:30 lateral band step left
:30 lateral band step right
:30 single leg plank left 
:30 single leg plank right
:20 bulgarian lunge @ dynamic left
:20 bulgarian lunge @ dynamic right
:30 reverse snow angels

*1:00 rest

4 – 5 rounds of d-lifts
increase load every round to 80%

3 rounds of:
4 d-lifts @ 80% – 85%
*performed every 2:00

3 rounds for times of:
4 d-lifts @ 55% – 60%
35/20 calorie 
row
20 walking lunges @ 53lbs/35lbs
400 meter run
4 d-lifts @ 55% – 60%

*performed every 8:00




May
27

5 27 19


Schedule Update: 
Box will be closed Friday May 31st.
Today: 9:00 a.m class only.

Wod will be performed in waves of 12, every 15:00.
First wave warm up starts at 9:00 a.m. wod promptley at 9:15 a.m.
Second wave warm up starts at 9:15 a.m. wod at 9:30 a.m.
Grilling and drinks after the wod. Calling all community volunteers!

Box Notes:
***warm ups are important to safety and are principle in design to your work out and goals.
***missing warm ups, and or expecting a coach to allow you to workout without warming up is against protocal and courtesy of others.
***if you come in late respect the coach and athletes on the floor, dont jump in to class unless directed by the coach. ***it will be the coaches discretion whether or which your workout will go at that time you are late, missed the warm up. ***class is designed for 6 athletes per class, unless a team workout, or special workout is programmed. at that time the registration app will allow for more than 6. 
***NOTE, if you show up for class without registering, please know that you will not be allowwed to workout at that time class is full, if it is not full, and you show up, you must register for that class before working out.
***community is unity
***MORE TO COME***



“Murph”1 round for time of:
1-mile run
100 pull ups – kipping pull up – butterfly pull up
200 push ups
300 air squats
1-mile run
*scaling options an modifications to meet all participants fitness and skill levels @ time of wod

May
26

5 26 19

Wod:
to be posted on white board

May
25

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
24

5 24 19

8 rounds of:
overhead squats
*performed every 2:00 for a 1rep max

5 rounds for reps/calories/time of:
:30 of rowing
:30 of thrusters @ 75lbs/55lbs
100 meter down and back @ 50/50
*2:00 rest

May
23

5 23 19

6 – 8 rounds of:
2 d-lifts @ increasing load every round for a 2rep heavy
*performed every 2:00

4 rounds of:
1 push jerk @ :02 pause in the dip (aka pose 1), :01 pause in the catch, increasing load every round
*performed every 2:00

6 rounds of:
1 split jerk, increasing load every round for a 1rep heavy
*performed every 2:00

3 rounds for time’s of:
6 d-lifts @ 55% – 65% 2 rep heavy 
15/10 calorie row
6 burpees over bar
30 double unders
6 burpees over bar
6 d-lifts @ 55% – 65% 2 rep heavy 
*performed every 6:00

May
22

5 22 19

12:00 hip mobility

3 rounds of:
10 single leg d-lifts right
10 single leg d-lifts left
8 hip thrust @ barbell (go heavy 70% – 80% 1rep max d-lift) ref 5-15-19
20 reverse snow angels @ slow and stedy
*each move performed every 1:30 – increse load every round on d-lifts if balanced and controlled

as many rounds and reps as possible in 12:00 of:
3 bar muscle ups
6 hang power cleans @ 53lbs/35lbs kettle bells
12 reverse lunges @ 53lbs/35lbs kettle bells



May
21

5 21 19

On Monday, May 27th from 9am to 12pm, we’ll be hosting a “Murph” competition style workout. This is a great community event where we perform this classic Crossfit benchmark workout followed by some grilling, drinks and fun. Though the workout prescribed is tough, it will be scaled to meet everyone’s fitness and skill capacity.
There is no charge for this workout, nor will it be deducted from your weekly class limit.
PLEASE NOTE:
All participants will indicate their preference as Rx’d or scaled when they registered for the free class or when you come in for the workout/competion.
If you have any question or issue, please e-mail us asap at www.crossfitbmw.com

thoracic mobility
latt mobility


3 rounds of:
3 romanian d-lifts @ snatch grip
3
muscle snatches
3 rear rack snatch grip push presses
3
overhead squats
3
snatch balance
*increase load every round or linear progression across


10 rounds of:
2 snatch lift offs @ :02 pause at top of knee
1 hang snatch @ :02 from top of the knee
*performed every 1:30 – 2:00

CrossFit Games Age Group Qualifier event #5

1 round for time of:
30 snatches @ 135lbs/95lbs or @ 55% – 65% 1rep max
30 handstand push ups @ strict




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