CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
2

Friday

set up station for wod suggested with: 
band 
pvc 
foam roller 
lacrosse ball
bench
medicine ball
slam ball

joint mobility drillz: 
12:00 – 16:00 free style mobility

warmup: 
8 scorpions
8 iron t’s
8 perfect stretches
8 downward dog + updog + child pose complex


strength/skill:
3 rounds of:
12 – 15 leg curls – medicine ball
16 – 20 glute bridges
:45 – 1:30 rest
12 – 16 alternating toe touches
12 – 16 lateral step overs – medicine ball
:45 – 1:30 rest

3 rounds of:
15 – 20 bent over rows + roman d-lifts – dumbbell
15 – 20 flys to pull overs – dumbbells
15 – 20 curl + press + tri extensions
*rest as needed 

tabata:
kettle bell swings – russian
goblet squats
lunge right
lunge left
over – unders – abs

Jul
1

Thursday

set up station for wod suggested with: 
chips
slam ball – heavy
dumbbell
bench
barbell
box
matador

joint mobility drillz: 
1:30 tricep mobility – barbell
1:30 quad mash – slam ball

warmup:

2 rounds of:
12 y shoulder raises – bence
3 wall slides
12 t shoulder raises – bence
3 wall slides
12 i shoulder raises – bence
3 wall slides
*perform with little to no rest if possible –
add load from last performance – details
at time of wod


strength/skill:
6 rounds of bench press:
r1. – 5 @ 65% – 70%
r2. – 3 @ 70% – 80%
r3. – 1 @ 75% – 85%
r4. – 6 @ 80%
r5. – 6 @ 80%
r6. – 6 @ 80%
*perform every 2:30 – 3:00


metcon:
every 1:00 for 20:00 – 30:00 perform:
8 bench press @ 65% – 70%
16 walking lunges @ 70lbs/53lbs farmers carry – go heavy
12 dips
8 push ups
:40 plank @ prone position

*scale as needed – add load as need per programming


Jun
30

Wednesday

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

Jun
29

Tuesday

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

joint mobility drillz: 
1:30 latt mobility – band
1:30 trap mobility – barbell

warmup:
3 jerk foot work
3 split jerk foot work
3 tall jerks
3 jerk balance
3 split jerk balance

3 rounds of:
5 split presses – increase load every round
*performed every 1:30

3 rounds of:
3 jerk balance – increase load every round
*performed every 1:30

3 rounds of:
5 jerks or split jerks – :02 pause in the dip & catch position
*performed every 1:30

3 rounds of:
3 jerks or split jerks – increase load every round
*performed every 1:30

strength/skill:
8 rounds of:
1 jerk + 1 split jerk – increase load every round
*performed 2:00

metcon:
3 rounds for max reps of:
1:00 box step overs @ 50lb/30lb – 24″/20″
1:00 strick handstand push ups
1:00 strict pull ups
1:00 strict dips
1:00 rest



Jun
28

Monday

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

joint mobility drillz: 
2:00 quad mobility – foam roller
2:00 hamstring mobility – foam roller
1:00 glute activation – band

warmup:
1 round of:
5 sumo d-lifts
5 squat stance d-lifts (pseudo sumo stance)
5 power stance d-lifts
*3333 tempo

3 rounds of:
10 calorie row
25′ bear crawl
25′ long lunge walk

strength/skill:
6 rounds of d-lifts:
r1. – 5 @ 65% – 70%
r2. – 3 @ 70% – 80%
r3. – 1 @ 75% – 85%
r4. – 6 @ 80%
r5. – 6 @ 80%
r6. – 6 @ 80%
*perform every 2:30 – 3:00


metcon:
15 – 12 – 9 reps for time of:
thrusters @ 135lb/95lb or 55% – 65%
burpees over the bar

Jun
27

Sunday

set up station for wod suggested with: 
lacrosse ball
band 
foam roller 
medicine ball
barbell
kettle bell
pull up station

joint mobility drillz: 
1:30 shoulder mobility – lacross ball
1:30 abductor mobility – foam roller

warmup:
15 kettle bell swings
5 wall slides
15 kettle bell swings
1:00 static hang
15 kettle bell swings
1:00 pec activation – medicine ball
15 kettle bell swings
*increase load every round


shoulder press
5 @ 60% – 65%
3 @ 65% – 70%
1 @ 70% – 75%
1 @ 75%

*performed every 1:00 – 1:30

strength/skill:
5 rounds of shoulder press:

r1. – 1 @ 80%
r2. – 1 @ 85%
r3. – 1 @ 90%
r4. – 1 @ 95%
r5. – 1 @ 97%

*performed every 3:00

2 rounds of:
max rep push press @ 80% – 85%
*performed every 3:00

metcon:
“helen”
3 rounds for time of:
400 meter run
21 kettle bell swings 53lb/35lb
12 pull ups


Jun
26

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.

Jun
25

Friday

set up station for wod suggested with: 
lacrosse ball
mat
barbell
d

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:

bear crawl
v – tucks
broad jumps
inch worms


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




Jun
24

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 wod suggested with: 
band 
foam roller 
barbell
bench
dumbbells
spotter arms
rower
barbell

joint mobility drillz: 
2:00 tibialis mobility 
2:00 abductor mobility 

warmup:
10 – 12 wall slides
10 – 12 walking long lunges
10 – 12 Y raises

10 – 12 squat therapy
10 – 12 lateral long lunges
10 – 12 T raises

10 – 12 latt pull downs – band
10 – 12 bowlers lunges
10 – 12 I raises

2 – 3 rounds of:
5 sprint pulls – 3/4 – 1/2 – 3/4 – full – full
5 strokes – power recovery
5 burpees
*:45 – 1:00 rest

6 rounds of back squats:
r1. 5 @ 65% – 70%
r.2 3 @ 70% – 80%
r.3 1 @ 75% – 85%
r4. 6 @ 80%
r5. 6 @ 80%
r6. 6 @ 80%
*perform every 2:30 – 3:00

1 round for time of:
“jackie”
1000 meter row
50 thrusters @ 45lbs/35lbs
30 pull ups



Jun
23

Wednesday

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

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