CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
8

Sunday

set up station for wod suggested with: 
lacrosse ball
mat
foam roller 
medicine ball
dumbbells

joint mobility drillz: 
1:30 pec mobility – lacrosse ball
1:30 tibialis 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 30:00 of:
200 meter run
15 devils presses 50lbs/35lbs
300/250 meter row
30 wall ball shots 20lb/14lb
rest
*fight gone bad style – one station being worked
at a time

Aug
7

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
6

Friday

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

joint mobility drillz: 
1:30 – hip mobility
1:30 – adductor mobility – foam roller

warmup:
3 rounds of:
plank row right
push up
plank row left
push up
clean
2 rack squats
2 shoulder to over heads
:45 rest

1 – 3 rounds of:
1 – 3 muscle/power snatch
1 – 3 overhead squats
1 -3 burpees
1- 3 toes to bar
*increase load as allowed

metcon:
3 rounds for time of:
800 meter run
10 overhead squats
15 burpees over bar
20 toes to bar


Aug
5

Thursday

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 @ 55% – 60% – 65%

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

strength/skill:
8 rounds of:
1 hang clean + 1 jerk – pause :02 below the knee

increase load every round
*perform every 2:00

metcon:

as many rounds and reps as possible in 8:00 of:
50 air squats
40×10 alternating kettle bell snatches @ 53lb/35lb
30 push ups

Aug
4

Wednesday

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

Aug
3

Tuesday

set up station for wod suggested with: 
mat
kettle bell
rower
barbell

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

8 rounds for max load of:

400 meter run
8 shoulder to overheads
*alternate/modified scaling options detailed @ time of wod
increase load, or not every round, sum up total
load and reps for score – performed every 4:00


Aug
2

Monday

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

joint mobility drillz: 
1:30 – couch mobility – pvc
1:30 – hamstring mobility – foam roller

warmup: 
2 rounds of:
4 alternating over unders – band

5 squats – band – focusing on foot/torso position 

30 calorie row
30 hang clean & presses – barbell
30 sumo d-lift high pulls – barbell
*increase intensity every 10 reps

strength/skill:
5 rounds of:
3 front squats
*rest :05 – :10 between each squat
use heaviest load from last weeks double
rest as needed between rounds

metcon:

200 meter run
50/40 calorie row
50 box step overs @ 35lb/53lb

Aug
1

Sunday

set up station for wod suggested with: 
band 
mat
foam roller 
bench
medicine ball
pull up station – accomodating to height/progression

joint mobility drillz: 
1:30 hamstring mobility – band
1:30 tibialis mobility 

warmup: 
:30 butterfly pulses
5 hawaiian squats
10 bootstrappers
10 lunge to a-pose

4 rounds of:
v-ups
bear crawl
mountain climbers
reverse snow angels
*performed :20 of exercise – :10 rest

team workout:
1 round for time:
1600 meter relay (alternating distance)
20 rounds of:
4 pull ups
6 push ups
8 hamstring curls – medicine ball
10 lunges
12 squats
1600 meter relay (alternating 200 – 400)

*teams of two with one partner working at a time
scale as needed – accomodate time

Jul
31

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.

Jul
30

Friday

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

joint mobility drillz: 
1:30 – hip mobility – pvc
1:30 – hip mobility – bench

warmup: 
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:
4 rounds of:
5 d-lifts @ 70% – no tap and go – regrip/reset every rep
or increase load every round

metcon:
1 round for time of:
1000 meter row
30 power cleans @ 135lbs/95lbs or 55% – 65%
15 bar muscle ups
16:00 time cap

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