CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
7

Tuesday

set up station for wod suggested with: 
mat
foam roller
slam ball/medicine ball
barbell/plate/dumbbells
kettle bell
box
rower
matador

joint mobility drillz: 
2:00 – couch mobility
2:00 – hamstring mobility – foam roller

warmup:
3 cat cows 
3 chin scraps
3 chin to chest head to back
3 scap push ups

3 butterfly pulses
*3’s are performed in each position


3 rounds of:
10 pike sit ups – ball with arms locked out
2 turkish get ups – right/left
10 straight leg d-lifts – ball
10 ball slams

metcon:
for times:
0:00 – 1000 meter row or 800 meter run
5:00 – 75 shoulder to over heads @ 115lbs/75lbs
10:00 – 30 dips
15:00 – 75 kettle bell swings @ santa cruz
20:00 – 75 box jump overs @ 24″/20″
25:00 – 1000 meter row or 800 meter run
*5:00 time cap per movement


Sep
6

Monday

set up station for wod suggested with: 
mat
band
pvc
rower
wall ball
barbell

joint mobility drillz: 
2:00 – hip opener –band/mat
2:00 – squat mobility

warmup:
8 wall ball shots
8 over unders
8 ground to sky touches
8 sumo d-lift high pulls

30 calorie row/sumo d-lift high pulls
30 jumping pull ups/jumping negatives
30 squats
30 sit ups
*quality movement

metcon:
as many rounds as reps as possible in 15:00:
19 wall ball shots @ 20lbs/14lbs
19 calorie row/sumo d-lift high pulls @ 65lbs/35lbs

Sep
5

Sunday

set up station for wod suggested with: 
mat
lacross ball
foam roller
band
barbell
kettle bells/dumbbells

joint mobility drillz: 
1:30 – hip mobility – foam roller
1:30 – shin floss – lacross ball

warmup:
3 rounds of:
4 inchworms
12 – 15 alternating rows + d-lift – band
:45 – :60 superman hold
*rest as needed

800 meter run

strength/skill:
8 rounds of:
3 d-lifts @ 65% – speed/dynamic – no touch & go
*performed every 1:30 – :01 – :03 pause

as many rounds and reps as possible in 24:00 of:
24 d-lifts
50′ rack lunges
100′ overhead carries
150′ farmers carry
*1:1 work rest ratio – load @ 35lbs/53lbs kettle bell or dumbbells



Sep
4

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.

Sep
3

Friday

set up station for wod suggested with: 
mat
slam ball
foam roller
barbell
rower

joint mobility drillz: 
1:30 – thoracic mobility – foam roller
1:30 – quad mobility – slam ball

warmup:
1:00 squat hold

2 rounds of:
:30 side plank right
:30 side plank left
:30 single arm plank right
:30 single arm plank left
:30 rest

1:00 squat hold

8 snatch grip d-lifts + 8 high bar back squats + 8 rear rack presses
4 muscle snatches + 4 overhead squats
4 hang power snatches + 4 power snatches
4 snatches
*performed with barbell – modify with cleans

strength/skill:
8 – 10 rounds of:
1 snatch – not to exceed 80% – 85%

metcon:
10 rounds for load of:
350 meter row or 250 meter run
3 snatches
*performed every 2:00 – total load lifted of 30 snatches




Sep
2

Thursday

set up station for wod suggested with: 
bands
rower
dumbells/kettle bells
pull up station

joint mobility drillz: 
1:30 couch mobility
1:30 shoulder mobility – lacross ball

warmup:
3 rounds of:
:30 jog in place
10 boot strappers
3 – 5 burpees
*each move performed every 1:00 on the 1:00

metcon:
3 rounds of:
350 meter row or 250 run
rest
20 dumbbell cleans @ 53lbs/35lbs
rest
10 bar muscle ups or 15 pull ups

*programmed pipeline for 3 member team
team member A rows/rest while
team member B rows/rest while
team member A cleans and team member C rows


Sep
1

Wednesday

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

Aug
31

Tuesday

set up station for wod suggested with: 
bands
barbell
jump rope

joint mobility drillz: 
1:30 latt mobility – band
1:30 hamstring floss – band


warmup:
2 rounds of:
20 goodmornings – band
10 reverse snow angels
10 double unders – rope/no rope

strength/skill:
6 rounds of:
3 d-lifts – goal – 3 rep heavy – increase load every round
3 roll outs
*performed every 2:30

metcon:
every 1:00 on the 1:00 for 15:00:
30 double unders
3 d-lifts – between 60% & 70%

Aug
30

Monday

set up station for wod suggested with: 
band 
dumbbell
barbell
pull up station

joint mobility drillz: 
1:30 latt mobility – band
1:30 hamstring mobility – band

warmup:

1 muscle clean + front squat + shoulder press
1 power clean +catch to front squat + push press
1 squat clean + push jerk/split jerk

strength/skill:
10 rounds of clean & jerk:
r1. 2 @ 60%-65%

r2. 2 @ 60%-65%
r3. 1 @ 70%-75%
r4. 1 @ 70%-75%
r5. 1 @ 80%-85%
r6. 1 @ 80%-85%
r7. 1 @ 87.5%-90%
r8. 1 @ 87.5%-90%
r9. 1 @ 92.5%-95%
r10. 1 @ 92.5%-95%
*increase load every round – performed 2:00

metcon:

3 rounds for times of:
400 meter run
10 toes to bar
10 ground to over heads @ 135lb/95lb
*5:00 time cap per round

Aug
29

Sunday

set up station for wod suggested with: 
foam roller
mat
band
slam ball
dumbells/kettle bells
wall ball
box
pull up station

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

warmup:
2 rounds of:
3 way lunge left/right

2 – 3 rounds of:
5 single arm d-lifts – right
10 half kneeling rotational ball slams – right
rest as needed
5 single arm d-lifts – left
10 half kneeling rotational ball slams – left

metcon:
5 rounds of:
200/150 meter run
5 burpee box jump overs + 8 pull ups
20 wall ball shots @ 20lb/14lb
5 burpee box jump overs + 10 walking lunges @ 35lbs/53lbs
*each move performed every 1:30 – 30:00


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