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

Apr
13

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

plate/chips
barbell
rower – if not running
2 dumbbells or kettle bells

joint mobility drillz:
1:30 forearm mobility 
1:30 squat mobility

warmup:
2 rounds of:
12 alternating long lunges
12 alternating squats/lunges raised heel


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

*performed every 1:30 – 2:00

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

*performed every 1:30 – 2:00

2 rounds of:
3 snatch balance @ 60%

*performed every 1:30 – 2:00

5 rounds of d-lifts:
4 @ 100%

3 @ 100%
3 @ 105%
1 @ 105%
1 @ 105%

*performed every 1:30 – 2:00
% of 1rep max clean

5 rounds of:
1 front squat – goal 1rep max for the day

*performed every 2:00 

metcon: 
5 rounds of:
1:00 – 150 meter row/:30 sprints
1:00 – 10 kettle bell/dumbell cleans @ 35lbs/25lbs
1:00 – 10 inverted shoulder taps

optional/time permitting:
3 rounds of:
10 rows
6 good mornings
5 roll outs

Apr
12

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.


set up station for indoor wod suggested with: 
lacross ball

barbell
jump rope

joint mobility drillz:
1:30 tricep mobility 
1:30 shoulder/pec mobility

warmup:
2 rounds of:
3 high hang power snatches
3 jerks


strength/skill:
2 rounds of:
1 power clean + 2 cleans @ 65%  


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


2 rounds of:
3 snatch balance @ 60%

1 round of:
3 snatch balance @ 65%

2 rounds of:
3 snatch balance @ 70%


5 rounds of:
5 push presses @ 75%

*performed every 1:30 – 2:00

metcon:
1-2-3-4-5-6-7-8-9-10 reps for time of:
1 squat clean + 1 thruster @ 95lbs/65lbs
15 double unders


Apr
11

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: 
slam ball
lacross ball

barbell
box
bench
rower – if not running

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

warmup:
2 rounds of:
3 high hang power snatches
3 jerks


strength/skill:
5 rounds of:
1 power snatch + 2 snatches @ 65%  

3 rounds of:
3 jerks @ 70%

3 rounds of:
3 jerks @ 75%
*performed every 2:00

4 rounds of back squat:
8 @ 60%
8 @ 65%
6 @ 70%

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

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

5 overhead squats @ 95lbs/65lbs
7 toes to bar
9 burpees over bar

2 – 4 rounds of:

400 meter run
5 snatches @ 60%
7 toes to bar
9 hyper extensions


optional – time permitting
1 round for max reps of:
tabata back extensions
8 x :20 – :10


Apr
10

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
9

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
foam roller
barbell
kettle bell
box
bench
band
pull up station

joint mobility drillz:
1:30 hamstring mobility 
1:30 calf mobility

warmup:
2 – 3 rounds of:
15 calf raises
15 tib raises

strength/skill:
10 rounds of:
2 max height height box jumps

2 nordic curls – bench + band
*performed every 1:30
increase height every round

metcon:
as many reps as possible in 5:00 of:

kettle bell swings @ 70lb/53lb @ santa cruz

1 round for time of:
30 – 20 – 10 reps of:
row calories
knee to elbows


3:00 rest

1 round for time of:

15 – 10 – 5 reps of:
burpees
overhead squats @ 115lbs/75lbs

Apr
8

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
foam roller
barbell
dumbbells – kettle bells
jump rope
pull up station

joint mobility drillz:
1:30 latt mobility 
1:30 scap mobility

warmup:
2 – 3 rounds of:
20 sit ups
5 good mornings – increase load every round

strength/skill:
2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 60%  

*performed every 2:00

3 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 65%  

*performed every 2:00

2 rounds of:
5 snatch push presses @ 65% 1rep snatch
*performed every 2:00

2 rounds of:
5 snatch push presses @ 70% 1rep snatch
*performed every 2:00

metcon:
5 rounds for time of:

5 pull ups
100 double unders
10 dumbbell hang split snatches @ 60lbs/35lbs
10 dumbbell hang clean & jerks @ 60lbs/35lbs
*scale as needed


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