CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
28

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.

Aug
27

Friday

set up station for wod suggested with: 
foam roller
mat
band
rower
dumbells
barbell – pvc

warmup:
10 squat therapy reps
1:00 static hang – overhand
10 alternating perfect stretches
1:00 static hang – underhand
20 bear crawl step forward
20 bear crawl step backward

10 squat therapy reps

:30 rowing
3 overunders
:30 rowing
3 overunders
:30 rowing
3 overunders

metcon:
1 round for time of:
24/20 calorie rowing
12 devils presses
20/16 calorie rowing
10 devils presses
16/12 calorie rowing
8 devils presses
12/8 calorie rowing
6 devils presses
*load 50lbs/35lbs


every 1:00 on the 1:00 for 15:00:
:45 wall sit
:45 seated good mornings – floor
:45 plank
:45 sumo squats
:30 l-seat :10 x :05

Aug
26

Thursday

set up station for wod suggested with: 
foam roller
mat
plate
jump rope
barbell

joint mobility drillz: 
1:30 hamstring mobility 
1:30 forearm mobility 

warmup:
100 meter run
10 alternating hawaiian squats 
10 boot strappers
100 meter run
8 scorpions
8 iron t’s
100 meter run

8 perfect stretches
8 updog + downward dog + child pose complex

100 meter run

tabata:
2 – 4 rounds of:

jump rope
v – tucks
broad jumps – squat

ground to over head

metcon: 

50 rounds of:
1 d-lift
1 squat clean 
1 front squat
1 push press
1 push jerk
*load @ 95lbs/65lbs – goal is to go unbroken
if you rest the bar on the ground – 400 meter run

Aug
25

Wednesday

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

Aug
24

Tuesday

set up station for wod suggested with: 
mat
lacrosse ball
foam roller
bench
dumbbells/kettle bells
rower
matador/rnigs

joint mobility drillz: 
1:30 – pec mobility – lacrosse ball 
1:30 – calf mobility – foam roller

warmup: 
2 rounds of:
10 T raises – bence
3 wall slides
10 Y raises – bence
3 wall slides
12 I raises – bence
3 wall slides
*perform with little to no rest if possible – 
add load from last performance – details
at time of wod


2 rounds of:
bicep complex 3×5
tricep complex 3×5
*lite to moderate load

metcon:
to be posted on white board

3 rounds for time of:
30/25 calorie row
15 dips
10 push ups




Aug
23

Monday

set up station for wod suggested with: 
mat
foam roller
slam ball
wall ball
box

joint mobility drillz: 
2:00 – hip or calf mobility – foam roller
2:00 – hamstring or quad mobility – foam roller

warmup: 
tabata:
3 rounds:
frog jumps
ball slams
mountain climbers
russian twist

as many rounds anfd reps as possible in 30:0 of:
400 meter run
30 box jumps @ 20″/24″
30 wall ball shots @ 20b/14lb
*details @ time of wod

Aug
22

Sunday

set up station for wod suggested with: 
mat
lacross ball
foam roller
barbell
kettle bell

joint mobility drillz: 
2:00 – anterior thoracic mobility – foam roller
2:00 – shoulder mobility – lacross ball

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

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

3 rounds of:
5 presses in jerk catch position
*performed every 1:00 – increase load as allowed

3 rounds of:
3 jerk balances
*performed every 1:00 – increase load as allowed

3 rounds of:
1 hang clean + 3 front squats
*performed every 1:00 – increase load as allowed

suggested round load @ 57.5% – 62.5% – 67.5%

3 rounds of:
1 hang clean + 1 jerk
*increase load every round to 65%

strength/skill:
12 rounds of:
1 clean & 1 jerk – increase load every round
*perform every 1:30 – goal 1 rep heavy

metcon:

1 round for time of:
40/35 calorie row
40 burpee pull ups

Aug
21

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.

Aug
20

Friday

set up station for wod suggested with: 
mat
foam roller
lacrosse ball
box
rower
dumbbell

joint mobility drillz: 
1:30 – foot mobility – lacrosse ball
1:30 – calf mobility – foam roller
1:30 – shin mobility – shin mobility
*choose two

warmup: 
2 rounds of:
:30 pike to toe taps
20 elephant marches

2 rounds of:
10 ground to toe touches
3 tuck jumps


1 round for time of:
1500 meter row
100 air squats
50 alternating dumbbell snatches @ 50lb/30lb
1200 meter run
1000 meter row
60 air squats
30 alternating dumbbell snatches @ 50lb/30lb
800 meter run
500 meter row
40 air squats
20 alternating dumbbell snatches @ 50lb/30lb
400 meter run
*40:00 time cap

Aug
19

Thursday

set up station for wod suggested with: 
band
bench 
foam roller
band
rower 
barbell
pull up station
box

joint mobility drillz: 
1:30 – hip mobility – band
1:30 – hamstring mobility – foam roller

warmup: 
3 rounds of:
8 prone walk outs
15 sea saw rows – contra lateral bor’s – band
1:00 superman to hollow hold

1 round of:
3:00 rowing – practice nasal breathing
*every :30 perform 5-7 sprint strokes 


strength/skill:
d-lifts:
5 @ 70%
3 @ 75% 
1 @ 80%
5 @ 75%
3 @ 80% 
1 @ 85%
5 @ 80%
3 @ 85% 
1 @ 90%
*rest 2:00

metcon:
3 rounds for time of:
10 toes to bar
20 box jumps @ 20″/24″
400 meter run

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