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

Wednesday

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

Jun
1

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 
pvc 
foam roller 
lacrosse ball
bench
medicine ball
slam ball
dumbbells/kettle bells – optional

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

warmup: 
8 scorpions
8 iron t’s
8 perfect stretches
8 cobra + 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 – band
15 – 20 bench press to flys – band
15 – 20 curl + press + tri extensions
*rest as needed

tabata:
ball slams – shoulder
half kneeling left
half kneeling right
ball slams – bent over
over – unders – abs





May
31

Monday

Schedule Update:
8:00am – 9:00am and 10:00am classes today.

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 
mat
pvc 
pull up station

joint mobility drillz: 
1:30 couch mobility 
1:30 shoulder mobility – pvc

warmup:
12 rows
12 reverse flys
12 pull downs
12 victory raises
12 90/90’s

metcon:
as many rounds and reps as possible in 35:00 of:
400 meter run
2 rounds of:
10 pull ups
20 push ups
30 squats
*scale as needed

or

4 rounds for time of:
800 meter run
5 rounds of:
5 pull ups
10 push ups
15 squats
*35:00 time cap

or

as many rounds and reps as possible of:
400 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 squats
*performed with a partner alternating run
with body weight work

or

“murph”

1 round for time of:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

May
30

Sunday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only
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 
mat
foam roller 
band
slam ball
rower

joint mobility drillz: 
2:00 shoulder mobility 
2:00 bicep mobility 

warmup: 
2 rounds of:
single arm plank
mountain climbers
side plank
back extensions
hollow hold/rocks
shoulder taps
v-ups
bear crawls
sit ups
inch worms

3 rounds for max reps of:
3:00 row
2:00 alternating power cleans @ 50lb/35lb
3:00 burden run @ 30lb/20lb
2:00 ball slam @ 30lb/20lb
*5:00 rest

May
29

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.

May
28

Friday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only

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
lacrosse ball
bench
barbell
kettle bells/dumbells

joint mobility drillz:
1:30 peck mobility
1:30 tricep mobility

warmup:
2 rounds of:
:30 paloff hold – standing, seated, squatting etc.
:30 banded latteral walks
:30 banded march
:30 russian step ups
:30 side plank
*take less rest as possible

strength/skill:
5 rounds of:
4 bench press @ 86%
*performed every 2:00 – 2:30

metcon:
1200 meter run
100′ walking lunges @ 35lbs/53lbs
800 meter run
100′ walking lunges @ 35lbs/53lbs
400 meter run


May
27

Thursday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only
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

joint mobility drillz:
2:00 lumbar mobility
2:00 ankle mobility

warmup:
snatch

1 round of:
3 sumo stance squats
3 normal stance squats
3 narrow stance squats

strength/skill:
6 rounds of:
2 tall snatches + 1 tall clean
*performed every :30

8 rounds of:
2 snatch lift offs @ :02 pause – 2″ below the knee
1 high hang snatch
increase load every round
*performed every 2:00

metcon:

as many rounds and reps as possible in 12:00 of:
40 double unders
15 pull ups
10 burpee box jump overs @ 20″/24″




May
26

Wednesday

Schedule Update:
Monday May 31, 8:00am 9:00am and 10:00am classes only

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

joint mobility drillz:
1:30 scap mobility
1:30 ankle mobility

warmup:
:30 per pose – scarecrow
1:00 hamstring floss
15 – 20 reverse snow angels
5 – 10 straight leg d-lifts

3 rounds of:
1 power clean + 2 shoulder to overheads
increase load every round – workout load

1 round of:
4 power cleans – workout load
6 alternating reverse lunges – workout load
8 shoulder to overheads – workout load

strength/skill:
1 round for time of:
800 meter run
8 rounds of:
4 power cleans @ 135lbs/95lbs
6 alternating reverse lunges @ 135lbs/95lbs
8 shoulder to overheads @ 135lbs/95lbs
800 meter run

May
25

Tuesday

Schedule Update:
Classes added Wednesday May 26th
Monday May 31, 8:00am 9:00am and 10:00am classes only

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: 
lacross ball
band
pvc
slam ball
barbell

joint mobility drillz:
1:30 quad mash
1:30 glute mobility

warmup:
8 face pulls – band
8 tri press downs – band
8 d-lifts – band

strength/skill:
as many rounds in 8:00 to perform:
1 rep max back squat

*3:00 – 4:00 rest

as many rounds in 8:00 to perform:
1 rep max shoulder press

*3:00 – 4:00 rest

as many rounds in 8:00 to perform:
1 rep max d-lift

as many rounds as needed to complete:
400 meter run
50 overhead squats @ 135lbs/95lbs – unbroken
*if you break from your squats run 400 meters,
repeat until 50 overhead squats are complete

May
24

Monday

Schedule Update:
Classes added Wednesday May 26th
Monday May 31, 8:00am 9:00am and 10:00am classes only

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: 
lacross ball
band
pvc
barbell
rower

joint mobility drillz:
1:30 latt mobility
1:30 thoracic mobility

warmup:
3 rounds of:
3 muscle cleans + 1 push jerk + 2 power cleans + 1 split jerk

strength/skill:
8 – 10 rounds of:

1 power clean + 1 push jerk + 1 power clean + 1 split jerk
increase load every round for a heavy complex
*perform every 2:00 – reset after each lift – no tap and go


every 1:00 on the 1:00 for 10:00 perform:
1 front squat – increase load every round
goal – max for the day 1 and done on a miss


metcon:
1 round for times of:
2000 meter row
3:00 rest
1000 meter row
2:00 rest
500 meter row

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