CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
12

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
11

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: 
foam roller
barbell
rower
dumbbells

joint mobility drillz: 
1:30 quad mobility – foam roller
1:30 hamstring mobility – foam roller

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:
4 rounds of:
8 d-lifts – increase load every round
*performed every 2:00 – 2:30


metcon:
every 1:00 on the 1:00 – 4:00 perform: |
:30 rowing
:30 dumbbell d-lifts
:30 devil presses
1:00 rest

5 rounds for times of:
calories – row
reps – d-lifts
reps – devil presses
*performed every 3:00 – time cap per round


Jun
10

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: 
barbell
bench
box
rower
kettle bell/lacrosse ball

joint mobility drillz: 
1:30 hip flexor mobility – kettle bell/lacrosse ball
1:30 forearm mobility

warmup:
1:00 rowing
1:00 wide overhand static hang
10 perfect stretches
1:00 underhand static hang
5 inchworms
1:00 rowing
:30 plank – shoulder taps
15 scap pull ups
2-4 wall climbs
5-10 box jumps


metcon:
100 rounds of:
1 power snatch

2 over head walking lunges
1 over head squat
*load @ 135lbs/95lbs, 115lbs/75lbs
*scaled at 45% – 55% of 1rep max snatch

30:00 time cap


Jun
9

Wednesday

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

Jun
8

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 
slam ball
pull up station 
barbell

joint mobility drillz: 
2:00 hip mobility – band
2:00 quad mash – slam ball

warmup: 
25 sumo stance squats
25′ bear crawl
25 squats
25′ bear crawl
25 narrow stance squats
25′ bear crawl

strength/skill:
4 rounds of:
8 back squats – increase load every round
*performed every 2:00 – 2:30

metcon:
3 rounds for times of:
20/15 calorie row
15 burpee bar jump overs
12 front squats @ 135lbs/95lbs
9 pull ups
6 handstand push ups
*5:00 time cap per round




Jun
7

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 
pvc 
foam roller 
barbell
dumbbells/kettle bells

joint mobility drillz: 
2:00 scap mobility 
2:00 calf mobility 

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


strength/skill:
4 rounds of:
5 – 8 nordic leg curls
10 – 16 single leg calf raises
*performed 2:30 – 3:00

metcon:
15 – 20 romanian deadlifts + shoulder shrug
15 – 20 bulgarian lunges + curls
:45 – 1:30 rest
15 – 20 lateral lunges + upright rows
15 – 20 monster walks + scap pulls
:45 – 1:30 rest

Jun
6

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 
barbell
rower

joint mobility drillz: 
:30 per pose scarecrow
1:00 hamstring floss 

warmup: 
15 reverse snow angels
3 – 5 rounds of:
2- 3 clean and jerks

1 round for max reps of:
500 meter row
toes to bar

*3:00 time cap

1:00 rest

1 round for max reps of:
400 meter run
clean & jerks @ 75% 1 rep max
*3:00 time cap


1:00 rest

metcon:
4 rounds for max reps in 32:00 of:
500 meter row
toes to bar
*3:00 time cap

1:00 rest

400 meter run
clean & jerks @ 75% 1 rep max

1:00 rest




Jun
5

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
4

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: 
lacrosse ball
band 
pvc 
foam roller 
bench
dumbbells/kettle bells
box
rower

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

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

every 1:00 on the 1:00 4:00 perform:
:30 abductor raises – band
:30 glute bridges


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 overhead stability hold


3 rounds of:
super set
10 dumbbell/kettle bell bench press @ 1 – 1 – 2
30 overhead tricep press outs – band
:45 – 1:00 rest
6 single arm rows right

6 single arm rows left
:45 – 1:00 rest

metcon:
as many rounds and reps as possible in 12:00 of:

300/250 meter row
10 single arm push presses right @ 53lb/35lb
10 single arm push presses left @ 53lb/35lb
20 box step overs @ 20″/24″ – 53lb/35lb

Jun
3

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 
jump rope
rower
barbell

joint mobility drillz: 
1:30 peck shoulder mobility – band
1:30 latt shoulder mobility – band

warmup: 
200 meter run
1:30 perfect stretch
2:00 meter run
10 alternating hawaiian squats

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


2 rounds of:
:30 paloff hold
:30 lateral walk
:30 single leg glute bridge
:30 side pank
:30 dynamic bulgarian lunge (jump)
*move through with little to no rest if possible

metcon:
4 rounds for time of:
60 double unders
30 calorie row
10 d-lifts @ 275lbs/185lbs – 50%-60%

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