CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
18

Wednesday

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

Aug
17

Tuesday

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

joint mobility drillz: 
1:30 – tricep mobility – barbell – 
1:30 – calf mobility – foam roller

warmup: 
10 bicep openers
10 xiopang
10 reverse flys
10 curls + overhead press


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

50′ suitcase carry r/l – square shoulders – no leaning
*box bear crawls if space is limited 

strength/skill:
5 rounds of bench presses:
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 90% – 95%
max rep @ 75%
*performed every 2:30 – ab work – active rest

metcon:
5 rounds of:
40 double unders
20 push ups
15/12 calorie row
5 wall walks
*performed every 1:00 on the 1:00 – 20:00

Aug
16

Monday

set up station for wod suggested with: 
mat
medicine ball
band
barbell
rower
barbell
pull up station

joint mobility drillz: 
15 hip internal rotations right
15 hip internal rotations left

warmup:
:30 row
6 overunders 3 right – 3 left
:30 static hang from the bar
:30 row
6 overunders 3 right – 3 left
3 – 5 pull ups
:30 row
6 overunders 3 right – 3 left
3 – 5 ches to bar pull ups

3 rounds of:
1 clean + 3 front squats
*increase load every round

strength/skill:
front squat
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 87.5%
1 @ 92.5%
1 @ 97.5%
1 @ 101%
*performed every 2:00 – 2:30

metcon:
as many reps as possible in 7:00 of:
3 thrusters
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups
12 thrusters
12 chest to bar pull ups
15 thrusters
15 chest to bar pull ups
18 thrusters
18 chest to bar pull ups
21 thrusters
21 chest to bar pull ups
*continue to add 3 reps every round
load 45% – 65% body weight

Aug
15

Sunday

set up station for wod suggested with: 
lacrosse ball
mat
foam roller 
pull up station
kettle bell

joint mobility drillz: 
1:30 shoulder mobility – lacrosse ball
1:30 hip mobility – foam roller

warmup: 
2 rounds of:
single arm plank
alternating lateral lunges
side plank
air squats
v-ups
bear crawl
mountain climbers
reverse snow angels
plank shoulder taps

hollow hold or hollow rock
*performed :20 of exercise – :10 rest 

metcon:
as many rounds and reps as possible in 40:00 of:
5 pull ups
10 push ups
20 kettle bell swings
*partner wod alternating full rounds
every 6 rounds partner 400 run

Aug
14

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
13

Friday

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

joint mobility drillz: 
1:30 – latt mobility – foam roller
1:30 – squat mobility

warmup: 
2 rounds of:
:30 side plank
:30 side plank
:30 single arm plank
:30 single arm plank
:30 rest

1:00 squat hold

1 round of:
8 high bar back squats + 8 snatch grip d-lifts
8 rear rack presses + 4 muscle snatches
4 overhead squats + 4 hang power snatches
4 power snatches + 4 snatches

strength/skill:
8 rounds of:
2 slow pull snatches
*start acceleration 2″ above the knee
increase load every round – perform every 2:00

metcon:
18 burpees over barbell
9 power snatches
14 burpees over barbell
7 power snatches
10 burpees over barbell
5 power snatches
*load 65% – 70%


Aug
12

Thursday

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

joint mobility drillz: 
1:30 – tricep mobility – barbell – 
1:30 – calf mobility – foam roller

warmup: 
3 rounds of:
10 tricep push downs
10 tricep press outs
10 rear delt pulls
10 latt pulls


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


strength/skill:
bench press:
5 @ 70%

3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%
*rest 2:00 – ab work – active rest

4 rounds for time of:
400 meter run
10 single arm push presses left
10 single arm push presses right
15 dips
*holding two dumbbells or kettle bells
load 53lbs/35lbs


Aug
11

Wednesday

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

Aug
10

Tuesday

set up station for wod suggested with: 
kettle bell
pull up station
rower 
barbell
slam ball

joint mobility drillz: 
1:30 – shoulder mobility – kettle bell
1:30 – trap mobility – barbell

warmup: 
3:00 rowing – nasal breathing only

1:00 static hang
1:00 wall slides

1:00 handstand hold

2 rounds of:
5 calorie row
5 wall climbs 
25 yard shuttle

metcon:
3 rounds for times of:
500 meter row
20 burpee box jump overs @ 20″/24″
30/25 ball slams
400 meter run
*performed every 10:00

Aug
9

Monday

set up station for wod suggested with: 
mat
foam roller
band
barbell
box
dumbbell
kettle bell

joint mobility drillz: 
1:00 – couch mobility – pvc
1:00 – hamstring mobility – foam roller

warmup: 
2 rounds of:
10 boot strappers
10 alternating cossack squats

5 – 8 up right rows
5 – 8 lateral shoulder raises
5 – 8 gorilla rows
5 – 8 forward shoulder raises
10 – 16 lateral steps @ right/left
10 – 16 fire hydrants right
10 – 16 fire hydrants left
10 – 16 single leg glute bridge right
10 – 16 single leg glute bridge left
*15:00 perform time – scale reps as needed

3 rounds of:
25 yard shuttle run
7 kettle bell d-lifts
*:30 rest – increase load every round towards metcon load

strength/skill:
4 super set rounds of:
8 d-lifts
8 shoulder shrugs
8 rollouts
*increase load every round – 8 rep heavy
*rest 2:00 – scale as needed

1 round for time of:
100 double unders
75 d-lifts @ 70lb/53lb kettle bell
50 walking lunges @ 70lb/53lb kettle bell
25 box step overs @ 70lb/53lb kettle bell

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