CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
27

Thursday

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
foam roller
barbell

joint mobility drillz:
2:00 lumbar mobility
2:00 ankle mobility

warmup:
snatch

1 round of:
3 sumo stance squats
3 normal stance squats
3 narrow stance squats

strength/skill:
6 rounds of:
2 tall snatches + 1 tall clean
*performed every :30

8 rounds of:
2 snatch lift offs @ :02 pause – 2″ below the knee
1 high hang snatch
increase load every round
*performed every 2:00

metcon:

as many rounds and reps as possible in 12:00 of:
40 double unders
15 pull ups
10 burpee box jump overs @ 20″/24″




May
26

Wednesday

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
foam roller
barbell

joint mobility drillz:
1:30 scap mobility
1:30 ankle mobility

warmup:
:30 per pose – scarecrow
1:00 hamstring floss
15 – 20 reverse snow angels
5 – 10 straight leg d-lifts

3 rounds of:
1 power clean + 2 shoulder to overheads
increase load every round – workout load

1 round of:
4 power cleans – workout load
6 alternating reverse lunges – workout load
8 shoulder to overheads – workout load

strength/skill:
1 round for time of:
800 meter run
8 rounds of:
4 power cleans @ 135lbs/95lbs
6 alternating reverse lunges @ 135lbs/95lbs
8 shoulder to overheads @ 135lbs/95lbs
800 meter run

May
25

Tuesday

Schedule Update:
Classes added Wednesday May 26th
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: 
lacross ball
band
pvc
slam ball
barbell

joint mobility drillz:
1:30 quad mash
1:30 glute mobility

warmup:
8 face pulls – band
8 tri press downs – band
8 d-lifts – band

strength/skill:
as many rounds in 8:00 to perform:
1 rep max back squat

*3:00 – 4:00 rest

as many rounds in 8:00 to perform:
1 rep max shoulder press

*3:00 – 4:00 rest

as many rounds in 8:00 to perform:
1 rep max d-lift

as many rounds as needed to complete:
400 meter run
50 overhead squats @ 135lbs/95lbs – unbroken
*if you break from your squats run 400 meters,
repeat until 50 overhead squats are complete

May
24

Monday

Schedule Update:
Classes added Wednesday May 26th
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: 
lacross ball
band
pvc
barbell
rower

joint mobility drillz:
1:30 latt mobility
1:30 thoracic mobility

warmup:
3 rounds of:
3 muscle cleans + 1 push jerk + 2 power cleans + 1 split jerk

strength/skill:
8 – 10 rounds of:

1 power clean + 1 push jerk + 1 power clean + 1 split jerk
increase load every round for a heavy complex
*perform every 2:00 – reset after each lift – no tap and go


every 1:00 on the 1:00 for 10:00 perform:
1 front squat – increase load every round
goal – max for the day 1 and done on a miss


metcon:
1 round for times of:
2000 meter row
3:00 rest
1000 meter row
2:00 rest
500 meter row

May
23

Sunday

Schedule Update:
Classes added Wednesday May 26th
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: 
mat

band
foam roller
bench
barbell
box
dumbbells/kettle bells

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

warmup:

3 – 5 rounds of:
1 – 3 hang cleans – increase load every round
to 70% – 71% of 1 rep max clean – load and go

strength/skill:
5 rounds of:
3 hang cleans @ 73%
*performed every 2:00

5 rounds of bench press:
5 @ 75%
5 @ 80%

5 @ 80%
3 @ 83%
5 @ 80%
*performed every 2:00 

every 1:00 on the 1:00 for 10:00:
even – 5 shoulder to over heads – as heavy as possible
odd – 8 gorilla rows

metcon:
1 round for time of:
100 double kettle bell swings @ 53lbs/35lbs
75 box jump overs @ 20″/24″
50 burpees
25 front squats @ 53lbs/35lbs



May
22

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
21

Friday

Schedule Update:
No classes on schedule, box is closed today. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

May
20

Thursday

Schedule Update:
No classes on schedule, box is closed today and Friday May 21st. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

May
19

Wednesday

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

May
18

Tuesday

Schedule Update:
No classes on schedule Tuesday evening May 18th, box is closed Thursday May 20th, and Friday May 21st. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

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
matador/box
jump rope
dumbbells/kettle bells

joint mobility drillz:
2:00 abductor mobility
2:00 adductor mobility

warmup:

4 rounds of:
:15 static hold top of dip
:10 static hold bottom of dip
3 – 5 dips
*performed every :30

metcon:
as many rounds and reps as possible in 6:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans

2:00 rest

as many rounds and reps as possible in 7:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans

2:00 rest

as many rounds and reps as possible in 8:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans
*cleans performed with dumbbells/kettle bells

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