CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
6

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.

set up station for wod suggested with: 
band 
barbell
rower

joint mobility drillz: 
:30 per pose scarecrow
1:00 hamstring floss 

warmup: 
15 reverse snow angels
3 – 5 rounds of:
2- 3 clean and jerks

1 round for max reps of:
500 meter row
toes to bar

*3:00 time cap

1:00 rest

1 round for max reps of:
400 meter run
clean & jerks @ 75% 1 rep max
*3:00 time cap


1:00 rest

metcon:
4 rounds for max reps in 32:00 of:
500 meter row
toes to bar
*3:00 time cap

1:00 rest

400 meter run
clean & jerks @ 75% 1 rep max

1:00 rest




Jun
5

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.

Jun
4

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 wod suggested with: 
lacrosse ball
band 
pvc 
foam roller 
bench
dumbbells/kettle bells
box
rower

joint mobility drillz: 
1:30 pec mobility 
1:30 glute mobility 

warmup:
3 rounds of:
15 y shoulder raises
15 t shoulder raises
15 y shoulder raises
*perform with little to no rest if possible

every 1:00 on the 1:00 4:00 perform:
:30 abductor raises – band
:30 glute bridges


strength/skill:
every 1:00 on the 1:00 4:00 perform:
:30 – :45 handstand/headstand hold
5 – 10 roll to candle sticks
:30 – :45 overhead stability hold


3 rounds of:
super set
10 dumbbell/kettle bell bench press @ 1 – 1 – 2
30 overhead tricep press outs – band
:45 – 1:00 rest
6 single arm rows right

6 single arm rows left
:45 – 1:00 rest

metcon:
as many rounds and reps as possible in 12:00 of:

300/250 meter row
10 single arm push presses right @ 53lb/35lb
10 single arm push presses left @ 53lb/35lb
20 box step overs @ 20″/24″ – 53lb/35lb

Jun
3

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 wod suggested with: 
band 
jump rope
rower
barbell

joint mobility drillz: 
1:30 peck shoulder mobility – band
1:30 latt shoulder mobility – band

warmup: 
200 meter run
1:30 perfect stretch
2:00 meter run
10 alternating hawaiian squats

2 rounds of:
25′ overhead carry
15 goblet squats
25′ pinch carry
15 overhead squats
25′ pinch carry
15 ground to overhead
*15lb – 35lb plate – move through with
little to no rest if possible


2 rounds of:
:30 paloff hold
:30 lateral walk
:30 single leg glute bridge
:30 side pank
:30 dynamic bulgarian lunge (jump)
*move through with little to no rest if possible

metcon:
4 rounds for time of:
60 double unders
30 calorie row
10 d-lifts @ 275lbs/185lbs – 50%-60%

Jun
2

Wednesday

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

Jun
1

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 wod suggested with: 
band 
pvc 
foam roller 
lacrosse ball
bench
medicine ball
slam ball
dumbbells/kettle bells – optional

joint mobility drillz: 
12:00 – 16:00 free style mobility

warmup: 
8 scorpions
8 iron t’s
8 perfect stretches
8 cobra + updog + child pose complex


strength/skill:
3 rounds of:
12 – 15 leg curls – medicine ball
16 – 20 glute bridges
:45 – 1:30 rest
12 – 16 alternating toe touches
12 – 16 lateral step overs – medicine ball
:45 – 1:30 rest

3 rounds of:
15 – 20 bent over rows + roman d-lifts – band
15 – 20 bench press to flys – band
15 – 20 curl + press + tri extensions
*rest as needed

tabata:
ball slams – shoulder
half kneeling left
half kneeling right
ball slams – bent over
over – unders – abs





May
31

Monday

Schedule Update:
8:00am – 9:00am and 10:00am classes today.

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 wod suggested with: 
band 
mat
pvc 
pull up station

joint mobility drillz: 
1:30 couch mobility 
1:30 shoulder mobility – pvc

warmup:
12 rows
12 reverse flys
12 pull downs
12 victory raises
12 90/90’s

metcon:
as many rounds and reps as possible in 35:00 of:
400 meter run
2 rounds of:
10 pull ups
20 push ups
30 squats
*scale as needed

or

4 rounds for time of:
800 meter run
5 rounds of:
5 pull ups
10 push ups
15 squats
*35:00 time cap

or

as many rounds and reps as possible of:
400 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 squats
*performed with a partner alternating run
with body weight work

or

“murph”

1 round for time of:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

May
30

Sunday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only
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 wod suggested with: 
lacrosse ball
band 
mat
foam roller 
band
slam ball
rower

joint mobility drillz: 
2:00 shoulder mobility 
2:00 bicep mobility 

warmup: 
2 rounds of:
single arm plank
mountain climbers
side plank
back extensions
hollow hold/rocks
shoulder taps
v-ups
bear crawls
sit ups
inch worms

3 rounds for max reps of:
3:00 row
2:00 alternating power cleans @ 50lb/35lb
3:00 burden run @ 30lb/20lb
2:00 ball slam @ 30lb/20lb
*5:00 rest

May
29

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.

May
28

Friday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only

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 wod suggested with: 
band
pvc
lacrosse ball
bench
barbell
kettle bells/dumbells

joint mobility drillz:
1:30 peck mobility
1:30 tricep mobility

warmup:
2 rounds of:
:30 paloff hold – standing, seated, squatting etc.
:30 banded latteral walks
:30 banded march
:30 russian step ups
:30 side plank
*take less rest as possible

strength/skill:
5 rounds of:
4 bench press @ 86%
*performed every 2:00 – 2:30

metcon:
1200 meter run
100′ walking lunges @ 35lbs/53lbs
800 meter run
100′ walking lunges @ 35lbs/53lbs
400 meter run


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