CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
23

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 
mat

foam roller
bench
barbell
rower

joint mobility drillz:
1:30 ab mobility 
1:30 calf mobility

warmup:
3 rounds of:

12 hyper extensions
rest as needed
:30 l-seat
rest as needed

5 rounds of:
3 good mornings – :03 pause
1:30 rest

strength/skill: 
8 – 10 rounds of:
1 muscle snatch – goal 1 rep heavy
*performed every 1:30

1:00 rest

as many reps as possible in 3:00 of:
power snatch – touch and go – rest in rear rack 
or hang position
*load to be determined at time of wod


5 rounds of:
5 romanian d- lifts @ 110%-120% 1 rep max clean

*performed every 1:30 – 2:00

metcon:
1 round for time of:
2500 meter row
5 burpees every 3:00

Apr
22

Thursday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 
mat

foam roller
barbell
jump rope

joint mobility drillz:
1:30 trap mobility 
1:30 thoracic mobility

warmup:
2 rounds of:
3 high hang muscle snatches + 3 over head squats
3 hang power snatches + 3 over head squats

3 snatches

strength/skill:
1 round of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 70%  

*performed every 1:30 – 2:00

1 round of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 75%  

*performed every 1:30 – 2:00

3 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 78%  

*performed every 1:30 – 2:00

2 rounds of:
2 push presses @ 75% 

*performed every 1:30 – 2:00 

3 rounds of:
3 push presses @ 78% 

*performed every 1:30 – 2:00 

metcon: 
as many rounds and reps as possible in 12:00 of: 
40 double unders
10 handstand push ups – strict
5 d-lifts @ 255lbs/155lbs

2:00 – 3:00 rest

1 round for time of:
50 inverted shoulder taps
50 front rack lunges @ 95lbs/65lbs


optional – time permitting:
5 rounds of:
5 romanian d-lifts – goal 110%- 120% 1 rep max clean

*performed every 1:30 – 2:00 

Apr
21

Wednesday

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

Apr
20

Tuesday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 
mat

pull up station
barbell
rower
dumbbell or kettle bell

joint mobility drillz:
1:30 adductor mobility 
1:30 bicep mobility

warmup:
2 rounds of:
12 power jumps/squat lands
12 alternating super stretch

strength/skill:
1 round of:
1 high hang clean + 1 hang clean + 1 clean @ 70%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 75%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 78%  

*performed every 1:30 – 2:00

5 rounds of:
5 d-lifts: @ 105%
*performed every 1:30 – 2:00
% of 1rep max clean

5 rounds of:
1 front squat @ :03 pause + 1 front squat

– goal 1rep max for the day
*performed every 2:00 

metcon: 
3 rounds of: 
1:00 – 15/12 calorie row
1:00 – 10 alternating kettle bell/dumbell snatches @ 50lbs/35lbs
1:00 – max rep muscle ups – unbroken

optional/time permitting:
2 rounds of:
10 toes to bar – strict
rest as needed
10 back extensions – add load

Apr
19

Monday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
lacross ball

barbell
rower
kettle bell

joint mobility drillz:
1:30 hip flexor mobility
1:30 lumbar mobility

warmup:
2 rounds of:
3 power cleans
3 clean balance

3 front squats
3 pressing snatch balance

strength/skill:
2 rounds of:
1 power clean + 2 cleans @ 70%  

*performed every 1:30 – 2:00

3 rounds of:
1 power clean + 2 cleans @ 75%  

*performed every 1:30 – 2:00

8 – 10 rounds of:
1 snatch balance (no dip) – goal 1 rep max – go heavy
once you get to max – continue with heaving
snatch balance (dip drive) – goal 1 rep max – go heavy

*performed every 1:30 – 2:00

5 rounds of:
5 push presses @ 78%

*performed every 2:00 

metcon: 

1 round for max reps in 5:00 of:
1000 meter row
over head squats @ 135lbs/95lbs


1:30 rest

1 round for max reps in 5:00 of:
750 meter row
over head squats @ 115lbs/75lbs

1:30 rest

1 round for max reps in 5:00 of:
500 meter row
over head squats @ 95lbs/65lbs


optional/time permitting:
5 rounds of:
3 goodmornings – :03 pause @ bottom



Apr
18

Sunday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
lacross ball

barbell
wall ball
kettle bells/dumbbells

joint mobility drillz:
1:30 couch mobility
1:30 pec mobility

warmup:
2 rounds of:
3 power snatches
3 jerks

3 back squats

strength/skill:
2 rounds of:
1 power snatch + 2 snatches @ 70%  

*performed every 1:30 – 2:00

3 rounds of:
1 power snatch + 2 snatches @ 75%  

*performed every 1:30 – 2:00

8 – 10 rounds of:
1 jerk (rear rack) – goal 1 rep max
*performed every 1:30 – 2:00

5 rounds of back squat:
6 @ 60%
6 @ 65%

6 @ 75%
5 @ 80%
5 @ 80%
*performed every 2:00 

metcon:

1 round for time of:
150 wall ball shots @ 20lbs/14lbs
5 kettle bell/dumbbell cleans @ 53lbs/35lbs
every time you break


optional/time permitting:
3 rounds of:

12 hyper extensions
rest as needed
:30 l-seat
rest as needed


Apr
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.

Apr
16

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 
mat

foam roller
barbell
dumbbells/kettle bells

joint mobility drillz:
1:30 tib mobility 
1:30 abductor mobility

warmup:
3 rounds of:
10 rows
6 good mornings
5 roll outs


3 rounds of:
200 meter farmers carry @ ahap
1:30 rest
3 good mornings @ moderate to heavy
1:30 rest

strength/skill:
8 – 10 rounds of:
1 muscle clean – goal 1 rep heavy

1:00 rest

as many reps as possible in 3:00 of:
power cleans – touch and go – rest in front rack
or hang position
*load to be determined at time of wod


metcon:
for max reps:
tabata thrusters @ 45lb/35lb
rest
tabata sumo d-lift high pull @ 75lbs/55lbs
rest
tabata 10 yard down and backs – sprints
rest – enjoy your weekend!



Apr
15

Thursday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 
mat

foam roller
barbell
pull up station

joint mobility drillz:
1:30 latt mobility 
1:30 glute mobility

warmup:
2 rounds of:
6 inch worms + boot strappers
12 iron t’s

12 scorpions

strength/skill:
2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 65%  

*performed every 1:30 – 2:00

3 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 70%  

*performed every 1:30 – 2:00

2 rounds of:
3 snatch balance @ 65%

*performed every 1:30 – 2:00

3 rounds of:
3 snatch balance @ 70%

*performed every 1:30 – 2:00

2 rounds of:
2 push presses @ 65% 


3 rounds of:
5 push presses @ 70% 

*performed every 1:30 – 2:00 

metcon: 
as many rounds and reps as possible in 15:00 of:
3 ground to over heads @ 135lbs/95lbs
5 pull ups
10 push ups
15 squats


optional – time permitting:
200 meter farmers carry @ ahap
1:30 rest
3 good mornings @ moderate to heavy
1:30 rest

Apr
14

Wednesday

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

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