CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
22

Wednesday

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

Sep
21

Tuesday

set up station for wod suggested with: 
mat
band
kettle bells

joint mobility drillz:
2:00 couch mobility

warmup: 

every 1:00 on the 1:00 for 12:00
5 prone walk outs
:30 jog in place – band
10 boot strappers
3 – 5 burpee broad jumps

metcon:
6 rounds for time of:
400 meter run
20 burpees
20 rack lunges @ 53lbs/35lbs

Sep
20

Monday

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

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: 
4 push presses – increase load round 1 & 2 – skill progression
*performed every 2:00 – :01 pause in rack – :02 pause over head
5% heavier than 9-9-21

metcon:
30/20 calorie row
15 chest to bar pull ups
10 handstand push ups

Sep
19

Sunday

set up station for wod suggested with: 
mat
band
foam roller
slam ball
box
barbell
rower

joint mobility drillz:
1:30 ab mobility – foam roller
1:30 quad mash – slam ball

warmup: 

2 rounds of: 
:30 paloff hold – band
:30 lateral walk – band
:30 squats – band
:30 butterfly glute bridge
:30 russian step ups – box

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 @ 80% 
max reps @ 75%
*performed every 2:30 – practice/allow
one full breath cycle the top of each rep

metcon:
6 rounds for times of:
20/17 calorie row
plank –
arms/hands directly under shoulders
body in straight line from shoulders/hips/ankles

*24:00 time cap – details at time of wod

Sep
18

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
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 clean & jerks:
r1. 2 @ 70% – 75%
r2. 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″


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