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

Wednesday

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

Apr
6

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.


Use this calculator  (download to your phone) 

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

barbell
pull up station

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

warmup:
400 meter double kettle bell carry

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

*performed every 2:00

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

*performed every 2:00

4 rounds of:
1 d-lift @ 90% 1rep max clean
*performed every 2:00

4 rounds of:
3 snatch balance @ 60%
*performed every 2:00

5 rounds of:
1 front – increase load every round
*performed every 2:00

metcon:
as many rounds and reps as possible in 20:00 of:

5 handstand push ups
10 pistols
15 pull ups


Apr
5

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.

Use this calculator  (download to your phone) 

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

medicine ball
barbell
kettle bells

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

warmup:
3 rounds of:
12 medicine ball cleans
8 push presses


strength/skill:
2 rounds of:
1 power clean + 2 cleans @ 60%  

*performed every 2:00

3 rounds of:
1 power clean + 2 cleans @ 65%  

*performed every 2:00

4 rounds of:
3 snatch balance @ 60%
performed every 2:00

4 rounds of:
5 push presses 70% 1 rep max
*performed every 2:00

metcon:
1 round for time of:

800 meter row
68 kettle bell jerks @ 35lbs/24lbs
68 inverted shoulder taps

Apr
4

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 overhead squats


strength/skill:
5 rounds of:
1 power snatch + 2 snatches @ 60%  

2 rounds of:
3 jerks @ 60%

2 rounds of:
3 lerks @ 65%
*performed every 2:00

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

6 @ 70%
*performed every 2:00 – based off of your 1rep max

metcon:
1 round for time of:
30 box jump overs @ 24″/30″
*3:00 time cap

2 – 4 rounds of:

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


Apr
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.

Apr
2

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.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
lacross ball
mat
band
barbell
bench
pull up station
kettle bell

joint mobility drillz:
2:00 pec mobility – lacross ball
2:00 tricep mobility – bar

warmup:
3 rounds of:
8 push ups
8 skull crushers – bar
8 tricep pull downs – band

strength/skill
8 – 10 rounds of:
1 bench press 

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%

1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102.5%+

*performed every 2:00 – 2:30 – goal 1 rep max
add 5# to 90% and use % from there

as many rounds and reps as possible in 20:00 of:
2 muscle ups
4 handstand push ups
8 kettle bell swings @ 70lb/53lb

Apr
1

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.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
lacross ball
mat
band
medicine ball
barbell
rower 

joint mobility drillz:
2:00 shoulder mobility – foam roller
2:00 hamstring mobility – band

warmup:
burgeners
12 banded overhead shoulder pulls
12 banded d-lifts
12 boot strappers

strength/skill:
every 1:00 on the 1:00 for 10:00 of:

1 rear rack push jerk – increase load every round 
goal – 1 rep max
*performed every 2:00

8 – 10 rounds of:
1 d-lift

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%

1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102.5%+

*performed every 2:00 – 2:30 @
for maintenance – 100% – powerlifter 110% 1rm 
based on how last weeks load went

metcon:
1 round for time of:
100 thrusters @ 75lbs/45lbs
50 calorie row

10 rounds of:
:30 sprint – band
1:00 rest

Mar
31

Wednesday

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

Mar
30

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.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
lacross ball
foam roller
barbell
kettle bells/dumbbells
rower – if not running

joint mobility drillz:
2:00 adductor mobility – foam roller
2:00 hip flexor mobility – lacross ball

warmup:
8 alternating long lunges
4 inchworms

strength/skill
3 – 2 – 1 – 1 – 1 – 1 – 1
1 front squat – increase load every round
*performed every 2:00 – heavier than last week

5 rounds of:
3 squat cleans – increase load every round
*performed every 2:00
5 rounds of:
3 squat cleans – @ heaviest load
*performed every 2:00

metcon:
1 round for time of:
500 meter row
30′ front rack walking lunge @ 35lbs/53lbs x 2
500 meter row
60′ front rack walking lunge @ 35lbs/53lbs x 2
500 meter row
90′ front rack walking lunge @ 35lbs/53lbs x 2


optional – time permitting
3 – 5 rounds of:
:30 inverted shoulder tap or handstand
1:00 plank @ load – as heavy as possible
*performed every 2:00


Mar
29

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.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
lacross ball
band
medicine ball
barbell
box
rower

joint mobility drillz:
2:00 shoulder mobility 
2:00 wrist mobility

warmup:
burgeners
12 banded shoulder pulls
12 squats
12 boot strappers

strength/skill:
8 rounds of:

1 muscle snatch – increase load every round 
goal – 1 rep max
*performed every 2:00

8 rounds of:
2 halting snatch d-lift @ 1″ above the knee +
1 hang power snatch – increase load every round

8 – 10 rounds of:
1 push press

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%

1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102.5%+

*performed every 2:00 – 2:30 – goal 1 rep max
add 5# to 90% and use % from there

metcon:
as many rounds and reps as possible 10:00 of:
20 calorie row
15 d-lifts @ 135lbs/95lbs
10 burpee box jump overs @ 24″/20″


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