CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
24

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.

Jul
23

Friday

set up station for wod suggested with: 
band
pvc
barbell
dumbbells/kettle bells
mats
pull up station

joint mobility drillz: 
1:30 – hip mobility – band
1:30 – wrist mobility – band

warmup: 
1:00 perfect stretch – right/left
5 deep squat progressions

2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 lateral walk left
:30 lateral walk right

:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left or squat
:20 dynamic bulgarian lunge right or squat
*1:00 rest

1 round of barbell cycling:
clean & snatch
*pvc – barbell – 75lbs/55lbs – dumbbells/kettle bells load

metcon:
1 round for time of:
25 burpees
25 ground to overheads

3 rounds for time of:
30 squat cleans – 95lbs/65lbs
30 pull ups
800 meter run
*scaling and modifications @ time of wod






Jul
22

Thursday

set up station for wod suggested with: 
foam roller
barbell
dumbbells/kettle bells
bench

joint mobility drillz: 
2:00 – quad mobility – foam roller
2:00 – tibialis mobility – foam roller

warmup: 
2 rounds of:
single arm plank – right
alternating lateral lunges
side plank – right
squats
hollow hold or hollow rock
plank or handstand shoulder taps
v-ups
push ups
frog jumps

wall climbs
*performed every :20 – :10 rest


metcon:
3 rounds for time of:
25 wall ball shots
25 russian twists – left + right = 1rep

strength/skill:
3 rounds of:
8 bulgarian lunges l/r
rest 1:1
8 single arm rows
rest 1:1

superset
12 bicep curls
12 forearm curls
rest 1:1
*load and rest according to program

Jul
21

Wednesday

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

Jul
20

Tuesday

set up station for wod suggested with: 
band 
foam roller
dumbells/kettle bells
chips
rower
pull up station

joint mobility drillz: 
1:30 – lat mobility – band
1:30 – calf mobility – foam roller

warmup: 
10 bicep openers
10 xiopang
10 reverse flys
10 curls + overhead press

1 round of:
3:00 rowing – practice nasal breathing
1:00 static hang
1:00 wall slides
1:00 handstand hold

2 – 3 rounds for times of:
1000 meter row
20 burpees over rower
10 pull ups @ strict
400 meter run
20 alternating dumbbell/kettle bell snatches
10 single arm overhead squats @ 5r/5l
*12:00 time cap per round


Jul
19

Monday

set up station for wod suggested with: 
band 
barbell
bench
matador
box – dips

pull up station

joint mobility drillz:
1:30 – shoulder mobility – band
1:30 – tricep mobility – barbell

warmup: 
1 – 4 rounds
15 – 25 tri-press downs – band
15 – 25 overhead tri-press outs – band
15 – 25 overhead rear delt pulls – band

15 – 25 bent over row – band
*scale with load

3 rounds of:
20 bear crawl steps forward
20 bear crawl steps backward

50′ suitcase carry r/l
*box bear crawls if space is limited

strength/skill:
5 rounds of:
7 bench presses @ 67% – 73%
*performed every 3:00 – ab work – active rest

*based on last weeks performance – increase
or perform 65% -70%


5 rounds for time of:
40 double unders
10 push presses @ 65%
10 toes to bar

Jul
18

Sunday

set up station for wod suggested with: 
band 
slam ball
dumbbells – kettle bells
barbell

box

joint mobility drillz: 
1:30 – hip mobility – band
2:00 – running mobility

warmup: 
3 rounds of:
5 single arm d-lifts – right
10 half kneeling rotating ball slams – right
rest as needed
5 single arm d-lifts – left
10 half kneeling rotating ball slams – left

1 round for time of:
run
50 d-lifts @ 45% – 50%
50 calorie row
50 box step overs @ 24″/20″ – 35lbs/53lbs
run

*details discussed at time of wod

Jul
17

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.

Jul
16

Friday

set up station for wod suggested with: 
lacross ball
kettle bell
rower
dumbbells

joint mobility drillz:
2:00 – foot mobility – lacross ball
2:00 – psoas mobility – kettle bell

warmup: 
10 halos – 5 right/5 left
20 single arm kettle bell swings – 10 right/10 left
10 single arm clean & press – 5right/5left
10 scap pull ups

on a running clock perform:

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 push press
*performed with dumbbells

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
5 devils presses
*performed with dumbbells

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 rack lunges
9 push jerk


2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 push press

15 calorie row
5 devils presses

15 calorie row
12 rack lunges
9 push jerk


Jul
15

Thursday

set up station for wod suggested with: 
foam roller
barbell
jump rope
medicine ball

joint mobility drillz: 
2:00 – quad mobility – foam roller
2:00 – tibialis mobility – foam roller

warmup: 
2 rounds of:
2 perfect stretches
2 lunge to a-pose
2 monster walks
2 inchworms
2 mobility push up
2 up dogs to downward dog to childs pose


3 rounds of:
30 double unders
5 kick to handstands or 5 donkey kicks
10 cossack squats or 10 lateral lunges


strength/skill:
5 back squats @ tempo
50 meter run
1:00 rest
15 – 20 medicine ball curls
50 meter run
1:00 run
12 russian twist – medicine ball
6 hollow body to super mans
50 meter run
:30 rest
*tempo discussed @ time of wod

metcon:
4 rounds for time of
400 meter run
35 air squats




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