CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
22

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.

set up station for wod suggested with: 
lacrosse ball
mat
bench
dumbbells/kettle bells

joint mobility drillz: 
1:30 pec mobility 
1:30 glute mobility 

warmup:
3 rounds of:
15 y shoulder raises
5 wall slides
15 t shoulder raises
5 wall slides
15 I shoulder raises 
5 wall slides
*perform with little to no rest if possible

every 1:00 on the 1:00 – 4:00 perform:
:30 lateral leg raises
:30 glute bridges

strength/skill:
every 1:00 on the 1:00 – 12:00 perform: 
:30 – :45 handstand/headstand hold
5 – 10 roll to candle sticks
:30 – :45 overhead stability hold

3 rounds of: 
super set
10 dumbbell/kettle bell shoulder press @ 1 – 1 – 2 
30 bicep curls – band
:45 – 1:00 rest
12 shrug pulls – dumbbells

12 forearm curls – dumbbells
:45 – 1:00 rest

metcon:
21 – 15 – 9 reps of:
handstand push ups – strict
dips – strict
supine rows – strict

*scale as needed



Jun
21

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.

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

joint mobility drillz: 
1:30 glute mobility – band
1:30 hip/ankle mobility – band + box

warmup:
10 squat therapy – progress toes close the wall as possible
20 russian step ups – 10 right/10 left
20 banded d-lifts
20 russian step ups – 10 right/10 left

3 rounds of:
3 down & backs 10yd – 15yd – 20yd
3 – 5 box jumps
3 – 5 d-lifts – increase load every round
3 – 5 wall balls
*:30 – 1:00 rest – practice quick transitions

metcon:
5 rounds for time of:

440 meter row
10 box jumps @ 30″/24″
10 d-lifts @ 205lbs/145lbs or 45% to 50%
10 wall ball shots @ 20lbs/14lbs

Jun
20

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.

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

joint mobility drillz: 
1:30 latt mobility – foam roller
1:30 shoulder mobility – band

warmup:
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatches + 3 snatch balances 
2 snatches + 2 overhead presses – squat
*rest as needed – increase load as appropriate

strength/skill:
2 snatch lift offs + 1 hang snatch
*performed every 2:00 – increase load every round
two misses – move on to metcon set up


metcon:
4 rounds for time of:
300 meter run
100 meter walking lunges @ 53lbs/35lbs

Jun
19

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
18

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.

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

joint mobility drillz: 
1:30 scap mobility 
1:30 calf mobility 

warmup: 
8 scorpions
8 iron t’s
200 meter run

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

200 meter run

strength/skill:
4 rounds of:
6 – 8 nordic leg curls
12 – 16 single leg calf raises
*performed 2:30 – 3:00

metcon:
16 – 20 romanian deadlifts + shoulder shrug 
16 – 20 bulgarian lunges + curls
:45 – 1:30 rest
16 – 20 lateral lunges + upright rows
16 – 20 monster walks + scap pulls
:45 – 1:30 rest

Jun
17

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: 
mat
band 
box
plate – calf raises – 15lb
barbell
dumbbell/kettle bell
box – 20″

joint mobility drillz: 
1:30 couch mobility
1:30 hamstring floss 

warmup: 
2 rounds of:
15 – 25 calf raises
15 – 25 russian box step ups


2 rounds of:
tabata:
side plank
up right rows – band
single arm plank
curls – band
squats
hollow hold
tricep press downs – band
wall walks
overhead tricep press outs – band
sit ups
*:20 work :10 rest – scale @ :10 work :20 rest

metcon:
4 rounds for time of:
400 meter run
20 thrusters @ 75lbs/55lbs
15 toes to bar

10 dumbbell box step overs @ 50lb/35lb – 20″



Jun
16

Wednesday

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

Jun
15

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.

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

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

warmup:
200 meter run
1:00 alternating perfect stretches
200 meter run
10 alternating hawaiian squats
200 meter run


2 rounds of:
25′ overhead carry 
15 goblet squats
25′ pinch carry
15 overhead squats
25′ pinch carry
15 ground to overhead
*15lb – 35lb plate – move through with 
little to no rest if possible


strength/skill:
4 rounds of:
6 barbell hip thrust
1:30 rest
6 roll outs
1:30 rest
*start @ 60% d-lift increase load every round

metcon:
21 d-lifts @ 205lbs/145lbs or 45% to 50%
400 meter run
15 d-lifts
400 meter run
9 d-lifts
400 meter run

Jun
14

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.


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

joint mobility drillz: 
1:30 latt mobility – foam roller
1:30 shoulder mobility – band

warmup:
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatches + 3 snatch balances
2 snatches + 2 overhead presses – squat
*rest as needed – increase load as appropriate

strength/skill:
2 snatch lift offs + 1 hang snatch
*performed every 2:00 – increase load every round
two misses – move on to metcon set up


2 – 3 rounds of:
25 flys to pull overs
*performed every 2:30 – 3:00- increase load every round

metcon:
10 rounds for time of:
3 snatches @ 135lbs/95lbs or @ 55% to 65%
3 burbees over the bar




Jun
13

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.

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

joint mobility drillz: 
1:30 tricep mobility 
1:30 lumbar mobility 

warmup:
3 rounds of:
15 overhead tricep extensions
15 tricep kick backs
15 skull crushers 
*perform with little to no rest if possible

every 1:00 on the 1:00 4:00 perform:
:30 lateral walk right – band
:30 lateral walk left – band


strength/skill:
every 1:00 on the 1:00 4:00 perform: 
:30 – :45 handstand/headstand hold
5 – 10 roll to candle sticks
:30 – :45 bench press stability hold


4 rounds of: 
8 bench presses
8 single arm rows right
8 single arm rows left
*performed every 2:30 – 3:00 – increase load every round

2 – 3 rounds of:
25 flys to pull overs
*performed every 2:30 – 3:00- increase load every round


metcon:
as many rounds and reps as possible in 12:00 – 15:00 of:
5 dips
10 bench presses
30 double unders



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