CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
27

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Oct
23

Rest Day

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Oct
22

Friday

set up station for indoor wod suggested with: 
barbell
lacross ball
foam roller
dumbbells/kettle bells
rower

joint mobility drillz:
2:00 shin mobility
2:00 tricep mobility

warmup:
30 dumbbell clean & press

strength/skill:
8 – 10 rounds of:
1 power clean + 1 front squat + 1 thruster

*performed every 2:00
increase load every round – goal – max complex

3 – 5 rounds of push press:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00
*performed every 2:00

metcon:
5 rounds for time of:
20 overhead lunges @ 45lb/25lb plate
15 sit ups
10 burpees
500 meter row or 400 meter run
*time cap

Oct
21

Thursday

set up station for indoor wod suggested with: 
barbell
box
bench
matador/rings
rower

joint mobility drillz:
2:00 hamstring floss
2:00 forearm mobility

warmup:
12 lunge to a-pose
12 boots trappers

12 straight leg d-lifts

strength/skill:
8 – 10 rounds of:
1 snatch + 1 overhead squat + 2 overhead lunges

increase load every round – goal – max complex
*performed 2:00

3 – 5 rounds of d-lifts:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00

metcon:
4 – 5 rounds of:
as many rounds and reps as possible in 3:00 of:
3 power cleans @ 53lbs/35lbs dumbbells/kettle bells
6 supine rows
9 devils presses

*1:00 rest between rounds

Oct
20

Wednesday

set up station for indoor wod suggested with: 
barbell
box
bench
matador/rings
rower

joint mobility drillz:
2:00 pec mobility 
2:00 adductor mobility

warmup:
10 push ups
10 dips

10 squats

strength/skill:
8 – 10 rounds of:
1 squat clean + 1 hang clean + 1 burpee over bar

*increase load every round – goal – max complex

3 – 5 rounds of bench press:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00

metcon:
5 rounds for times of:
3 – 2 – 1 reps of:
cleans @ to be determined
box jumps @ 20″/24″
burpees

*performed every

optional – time permitting
for time:
1 mile run
or
1k row

Oct
19

Tuesday


It is hoodie, warm workout gear weather, prepare for

the garage door being closed and class limit to 6 to no
more than 7 workout stations.

Anyone interested in a 7:00am class?

set up station for indoor wod suggested with:
barbell
spotter arms
pull up station – bands – box
rower

joint mobility drillz:
2:00 latt mobility 
2:00 shoulder mobility

warmup:
burgeners
12 scorpions
12 iron t’s

strength/skill:
4 rounds of:
5 push ups + 5 sit ups + 10 mountain climbers
*performed every :45

4 rounds of:
2 power cleans + 2 front squats + 2 jerks
*performed every :20 – :30

4 rounds of:
2 power snatches + 2 overhead squats + 1 heaving snatch balance
*performed every :20 – :30

3 rounds of back squat:
2-3 @ 70%*
5 @ 75%
2-3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler –

warm up to 75% – performed every 2:00

metcon:
1 round for time of:
10 pull ups @ 20lbs/10lbs
10 shoulder presses @ 95lbs/65lbs
20 strict pull ups
20 push presses @ 135lbs/95lbs
30 pull ups
30 shoulder to overheads @ 155lbs/115lbs
1000 meter row or 800 meter run

*scale as needed

optional – time permitting

3 rounds of:
12 goodmornings
10 strict toe to bars

Oct
18

Monday

Schedule Upate:
Due to the Detroit Free press Marathon street closings October 17th, the box will be closed. Classes will be added to the schedule on Wednesdsay October the 13th and Wednesday October 20th to accommodate the closure of the gym from October 14th through October 18th. Classes will resume on Tuesday October 19th.

Oct
17

Sunday

Schedule Upate:
Due to the Detroit Free press Marathon street closings October 17th, the box will be closed. Classes will be added to the schedule on Wednesdsay October the 13th and Wednesday October 20th to accommodate the closure of the gym from October 14th through October 18th. Classes will resume on Tuesday October 19th.

Oct
16

Rest Day

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Oct
15

Friday

Schedule Upate:
Due to the Detroit Free press Marathon street closings October 17th, the box will be closed. Classes will be added to the schedule on Wednesdsay October the 13th and Wednesday October 20th to accommodate the closure of the gym from October 14th through October 18th. Classes will resume on Tuesday October 19th.

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