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

Monday

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

pvc
barbell
box
rower

joint mobility drillz:
2:00 hip mobility
2:00 achilles mobility

warmup:
2 rounds of:
8 lunge to a-pose
8 bootstrappers

3 rounds of:
5 sprint row starts @ 3/4 – 1/2 – 3/4 – full – full
5 strokes @ 500 meter pace
3 d-lifts
3 box jumps
:30 – :45 rest
*practice fast transitions

metcon:
“christine”
3 rounds for time of:
500 meter row
12 d-lifts @ bodyweight
21 box jumps @ 20″/24″

strength/skill:
3 rounds of:

10 bulgarian lunges – each leg
1:00 rest
15 banded lateral walks – each leg
1:00 rest
:45 side plank – each side
1:00 rest




May
16

Sunday

Schedule Update:
No classes on schedule Tuesday evening May 18th, Thursday May 20th, nor Friday May 21st.
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

lacrosse ball 
dumbbells/kettle bells
barbell
bench
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 tricep mobility – barbell

warmup:
2 rounds of:
15 clean & presses
15 muscle snatches
15 squats

strength/skill:
5 rounds of bench press:
6 @ 60%
6 @ 65%

6 @ 75%
5 @ 80%
5 @ 80%
*performed every 1:30 – 2:00 

4 – 7 rounds of:
1 muscle snatch – goal 1 rep max
*plan to go heavy – generous with your loads
and as calculating with your rounds and rest
7:00 time cap 


5 rounds of:
3 snatches @ 73%
*performed every 1:30

3 – 5 rounds of:
3 snatch balance – goal 3rep heavy
*performed every 1:30 – 2:00
start @ 73% and build


every 1:00 on the 1:00 for 15:00 perform: 
m1. 3 back squats @ 75% – 80%
m2. 250/200 meter row
m3. max rep 
unbroken handstand push
*use kipping handstand push ups if reps fall under 5


May
15

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
14

Friday

Schedule Update:
No classes on schedule Tuesday evening May 18th, or Thursday May 20th. 

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: 
pvc
band
foam roller
jump rope
barbell
dumbbells

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

warmup:
2 – 3 rounds of:

10 cuban presses
10 band presses
10 mobility push ups

strength/skill:
12 – 10 – 8 – 6 reps of:
dumbbell bench presses
dumbbell skull crushers
1:30 rest
renagade row push ups
supine rows
1:30 rest
straddle sit ups
alternating toe touches
1:30 rest

3 rounds of:
12 tricep kick backs

1:00 – 1:30 rest
12 hand release plyo push ups
1:00 – 1:30 rest


metcon:
3 rounds of:
3 turkish get ups right + 3 turkish get ups left 
30 double unders
*performed every 1:30 each

May
13

Thursday

Schedule Update:
Full schedule classes added for Wednesday May 26th.
No classes on schedule Tuesday evening May 18th, or Thursday May 20th.

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: 
foam roller
barbell
kettle bells/dumbbells

joint mobility drillz: 
1:30 bicep mobility
1:30 quad mobility

warmup:
3 rounds of:

1 muscle clean + 1 front squat + 1 jerk
1 power clean + 1 front squat + 1 jerk

1 clean & jerk
*increase load every round – load and go

3 – 5 rounds of:
1 clean & jerk
increase load every round to 78% 1rep max
*load and go

strength/skill:
10 rounds of:
1 clean & jerk @ 80% 1rep max
*performed every 1:30 


metcon:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – reps for time of:
1 squat clean + thruster (cluster) @ 95lbs/65lbs
50 yard x 50 yard sprint after every round

1 round of:

max distance farmers carry @ 70lbs/53lbs x 2
*unbroken


May
12

Wednesday

Schedule Update:
Full schedule classes added for today, and Wednesday May 26th.
No classes on schedule Tuesday evening May 18th, or Thursday May 20th.

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: 
foam roller
mat
lacrosse ball
slam ball
pull up station

kettle bells/dumbbells

joint mobility drillz: 
1:30 tibialis mobility – foam roller
1:30 tricep mobility – lacrosse ball


warmup:

2 rounds of:
10 halos @ 5 right 5 left
20 single leg lifts @ 10 right 10 left
10 rotational med ball throws @ 5 right 5 left
4 wall walks

strength/skill:

12 – 10 – 8 – 6 reps of:
super set
bench press @ kettle bell + band
flyes kettle bells/dumbells
1:30 – 2:00 rest
overhead tricep extensions
reverse flyes
1:30 – 2:00 rest
v – tucks
pike sit ups
1:30 – 2:00 rest

metcon:
as many rounds and reps as possible in 12:00 of:
3 handstand push ups @ strict
pull ups @ strict
toes to bars
12 russian kettle bell swings @ 70lbs/53lbs
15 ball slams


May
11

Tuesday

Schedule Update:
Full schedule classes added for Wednesday, May 12th and Wednesday May 26th.
No classes on schedule Tuesday evening May 18th, Thursday May 20th.

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: 
foam roller
barbell
wall ball
box
rower


joint mobility drillz: 
1:30 latts – foam roller
1:30 squat – barbell

warmup:
2 rounds of:

1 muscle snatch + 1 power snatch + 1overhead squat
1 hang power snatch + 1 overhead squat
1 hang snatch + 1 snatch + 1 overhead squat

increase load every round
*load and go

3 rounds of:
1 hang snatch + 1 snatch
increase load every round to 80% 1rep max
*load and go

strength/skill:
8 – 10 rounds of:
1 snatch @ 80% 1rep max
*performed every 1:00 


5 rounds of:
1 snatch push press + 3 overhead squats
increase load every round for a max load

*performed every 1:30 – 2:00

5 rounds of:
1 pause front squat @ :03 + 2 front squats

increase load every round for a max load
*performed every 1:30 – 2:00

metcon:
“fight gone bad”

3 – 5 rounds of:
m1. max rep wall ball shots @ 20b/14lb
m2. max rep sumo d-lift high pull @ 75lbs/55lbs
m3. max rep box jumps @ 24″/20″
m4. max rep push press @ 75lbs/55lbs
m5. max calorie row
*1:00 rest between rounds

May
10

Monday

Schedule Update:
Full schedule classes added for Wednesday, May 12th and Wednesday May 26th.
No classes on schedule Tuesday evening May 18th, Thursday May 20th.

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: 
barbell
kettle bells/dumbbells
jump rope

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

warmup:
3 rounds of:

1 muscle clean + 1 hang muscle clean
1 hang power clean + 1 power clean

3 rounds of:
1 power clean
increase load every round to 70% 1rep clean max
*load and go

strength/skill:
5 rounds of:
1 power cleans @ 70% 1rep max
*performed every 1:30 


5 rounds of:
5 push presses – increase load every round
*performed every 1:30 – goal – 5 rep max

5 rounds of:
5 clean halting d-lifts – :03 pause @ 80% – 90% 1rep max
5 roll outs
*performed every 1:30

metcon:
as many rounds and reps as possible in 10:00 of:
20 double unders
10 thrusters @ 75lbs/55lbs
5 kettle bell snatches @ 35lbs/25lbs

May
9

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 indoor wod suggested with: 
mat

lacrosse ball
pull up station
barbell
bench
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 tricep mobility – barbell

warmup:
2 – 3 rounds of
5 pull up
10 push ups
15 squats

strength/skill:
5 rounds of bench press:
8 @ 60%
8 @ 65%
6 @ 70%

6 @ 75%
6 @ 75%
*performed every 1:30 – 2:00

5 rounds of:
3 power snatches @ 70%
performed every 1:30


4 – 7 rounds of:
2 muscle snatches – goal 2 rep heavy
*plan to go heavy – generous with your loads
and as calculating with your rounds and rest
7:00 time cap


metcon:
every 1:00 on the 1:00 perform:
m1. 3 back squats @ 75% – 80%
m2. 200/150 meter row
m3. max rep
unbroken handstand push
*use kipping handstand push ups if reps fall under 5



May
8

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.

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