CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
17

Friday

set up station for wod suggested with: 
mat
band
barbell

joint mobility drillz: 
3:00 – scarecrow – band
2:00 – hamstring floss – band

warmup:
15 – 20 reverse snow angels
10 – 12 romanian d-lifts

3 muscle cleans + 3 shoulder presses
3 power cleans + 3 push presses
3 front squats + 3 push jerks
3 squat cleans + 3 split jerks


strength/skill:
10 rounds of:
r1. 2 @ 70% – 75%
r1. 2 @ 70% – 75%
r3. 1 @ 80% – 84%
r4. 1 @ 80% – 84%
r5. 1 @ 85% – 90%
r6. 1 @ 85% – 90%
r7. 1 @ 91% – 95%
r8. 1 @ 91% – 95%
r9. 1 @ 96% +
r10. 1 @ 96% +
*performed every 2:00

metcon:
1 round for time of:
30 squat clean & jerks
*load to be determined @ time of wod

Sep
16

Thursday

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

Sep
15

Wednesday

set up station for wod suggested with: 
mat
lacross ball
foam roller
rower
barbell
dumbbells

joint mobility drillz: 
1:30 – shoulder mobility – foam roller
1:30 – shoulder mobility – lacross ball

warmup:
1:00 static overhand grip
10 perfect stretches
1:00 static hang underhand grip
20 bear crawl steps forward+backward

1:00 rowing

:30 plank shoulder taps
10 – 15 scap pull ups
2 – 4 wall climbs
8 – 10 frog/squat jumps

1:00 rowing

5 rounds for max reps of:
1:00 calorie row
1:00 burpees
1:00 hang power snatches
1:00 renegade row – push up-row-push up-row
1:00 rest
*can be done in teams of 4 – 5 fgb mode


Sep
14

Tuesday

set up station for wod suggested with: 
mat
band
slam ball
box
barbell
rower
wall ball
b

joint mobility drillz:
1:30 squat mobility – band
1:30 quad mash – slam ball

warmup:

2 rounds of:
:30 paloff hold
:30 lateral walk
:30 good mornings
:30 side plank
:30 russian step ups

strength/skill:
4 rounds of:
1 – 3 back squats – increase load every round
*load and go

6 rounds of back squats:
5 @ 70%
3 @ 80%
1 @ 90%
3 @ 85%
5 @ 75%
8 @ 70%
*performed every 2:30

metcon:
1 round for time of:
50 calorie row
50 wall bal shots
50 toes to bar
50 wall ball shots
50 calorie row
*performed staggered if needed

Sep
13

Monday

set up station for wod suggested with: 
mat
band
barbell/pvc
rower
box

joint mobility drillz:
2:00 latt stretch – band
2:00 hamstring floss – band

warmup:
3 jumps + 3 jump lands
3 d-lifts + 3 clean pulls
3 clean high pulls + 3 muscle cleans + 3 front squats + 3 shoulder presses
3 clean pulls + 3 power cleans + 3 front squats + 3 push presses
3 clean pulls + 3 squat cleans + 3 jerks

6 rounds of:
1 clean & jerk – increase load every round – 80%
*performed load and go

strength/skill:
6 rounds of:
2 clean & jerks @ 85% – :03 – :05 between each lift
*performed every 1:30

1 round for time of:
40/35 calorie row
20 power cleans @ 135lbs/95lbs
40 box jump overs @ 24″/20″


Sep
12

Sunday

set up station for wod suggested with: 
mat
light plates/chips
band
medicine ball
pull up station/rings

joint mobility drillz: 
8 – 10 lateral shoulder raises
8 – 10 forward shoulder raises
8 – 10 victory shoulder raises
8 – 10 reverse flys
8 – 10 90/90 rotations

4 rounds of:
glute activation :20 – :10 right
glute activation :20 – :10 left

warmup:
1 round of:
200 meter run
100′ pec activation – medicine ball
200 meter run

metcon:
5 rounds for times of:
400 meter run
12 pull ups
24 push ups
*5:00 time cap per round

2 rounds of:
1:00 reverse snow angels
1:00 side plank right
1:00 glute bridges
1:00 side plank left
*performed every 1:30

Sep
11

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.

Sep
10

Friday

set up station for wod suggested with: 
mat
band
foam roller
barbell

joint mobility drillz: 
2:00 – anterior thoracic mobility – foam roller
2:00 – hamstring mobility – foam roller

warmup:
3 rounds of:
4 inchworms
10 d-lifts – band
:45 superman hold


600 meter run
*3:00 time cap

strength/skill:
5 – 6 rounds of:
3 d-lifts – goal 3 rep heavy
3 roll outs
*performed every 3:00 – try to reach your 3rh

in round 5 – round 6 optional

metcon:
3 rounds of:
as many rounds and reps as possible in 2:00 of:
5 burpees over barbell
5 ground to overheads @ 135lbs/95lbs
*2:00 rest between each round
pick up where you left off – scale as needed






Sep
9

Thursday

set up station for wod suggested with: 
mat
band
lacross ball
medicine ball
barbell
kettle bell

overhead lock out assessment
joint mobility drillz: 
2:00 – scare crow – band
2:00 – glute mobility – lacross ball

warmup:
15 kettle bell swings
15 goblet squats
5 wall slides
15 kettle bell swings
15 goblet squats
1:00 static hang
15 kettle bell swings
15 goblet squats
1:00 pec activation – medicine ball
15 kettle bell swings
15 goblet squats

strength/skill:
5 rounds of:
5 push presses – increase load round 1 & 2 – skill progression
*performed every 2:00 – :01 pause in rack – :02 pause over head

metcon:
1 round for time of:
800 meter run
100 push ups
800 meter run

Sep
8

Wednesday

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

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