CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
14

Wednesday

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


Jul
13

Tuesday

set up station for wod suggested with: 
band 
foam roller
barbell
roller

joint mobility drillz: 
2:00 – lat mobility – band
2:00 – calf mobility – foam roller

warmup: 
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatches + 3 snatch balances
2 snatches + 2 presses @ receiving position


strength/skill:
10 rounds of:
2 snatch lift offs @ top of knee cap
1 hang snatch @ top of knee cap
*performed every 1:30 – increase load every round

metcon:
1000 meter row
15 burpees over barbell
15 power snatches @ 60% – 70%

Jul
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.

Jul
9

Friday

set up station for wod suggested with: 
band 
barbell
bench
matador
box – dips

pull up station

joint mobility drillz: 
2:00 – shoulder mobility – band
2:00 – tricep mobility – barbell

warmup: 
15 – 25 tri-press downs – band
15 – 25 overhead tri-press outs – band
15 – 25 bent over row
15 – 25 overhead rear delt pulls – band

3 rounds of:
20 bear crawl steps forward
20 bear crawl steps backward

strength/skill:
5 rounds of:
7 bench presses @ 65% – 70%
*performed every 3:00

metcon:
5 rounds for time of:
200 run
12 toes to bar
12 dips
12 push ups


Jul
8

Thursday

set up station for wod suggested with: 
pvc
foam roller
rower
barbell

joint mobility drillz: 
2:00 – couch mobility – pvc
2:00 – latt mobility – foam roller

warmup: 
1000 meter row

3 rounds of:
5 d-lifts – increase load every round
:20 – :30 handstand hold

metcon:
21 – 15 – 9 reps of:
d-lifts
handstand push ups – strict


strength/skill:
3 rounds of:
5 barbell hip thrust – increase load every round
5 roll outs
1:00 l-seat (accumulated time)
*performed every 2:00 – 18:00 total




Jul
7

Wednesday

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

Jul
6

Tuesday

set up station for wod suggested with: 
band 
lacross ball
pull up station
dumbbells/kettle bells

joint mobility drillz: 
2:00 – hamstring mobility – band
2:00 – shoulder mobility – lacross ball

warmup: 
2 rounds:
10 halos – 5 right / 5 left
10 alternating long lunges
20 single arm d-lifts – 10 right / 10 left
10 scap pull ups

metcon:
for time perform:
800 meter run
5 rounds of:
10 hang clusters @ dumbbells/kettle bells
10 burpees
10 pull ups @ strict
800 meter run

Jul
5

Monday

set up station for wod suggested with: 
slam ball 
pvc
chips
barbell

joint mobility drillz: 
2:00 – quad mobility – slam ball
2:00 – shin mobility – foam roller

warmup:
800 meter run

2 rounds of:
10 Y’s

5 d-lift to cuban presses
10 T’s
5 d-lift to cuban presses
10 I’s
5 d-lift to cuban presses

metcon:
every :90 seconds for 9 rounds complete:

9 deadlifts
6 hang power cleans
3 jerks
*load @ 55%

tabata:
4 rounds of
mountain climbers
v-tucks
lateral lunges
russian twist
run in place

Jul
4

Sunday

set up station for wod suggested with: 
band 
barbell
rower
medicine ball
jump rope

joint mobility drillz: 
2:00 – hip mobility – band
2:00 – lat mobility – barbell

warmup: 
3 rounds of:
:15 – :20 single arm hang from barbell
20 alternating plank – pike toe taps
100 meter run – 50/50 down & back

every 1:00 on the 1:00 – 3:00 perform:
:20 sprint on the rower

metcon:
5 rounds for times of:
250 meter row or 200 meter run
50 double unders
50 squats
25 push ups
*7:00 time cap per round

Jul
3

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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