CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
23

Sunday

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: 
mat

band
foam roller
bench
barbell
box
dumbbells/kettle bells

joint mobility drillz:
1:30 forearm mobility
1:30 hip mobility – band

warmup:

3 – 5 rounds of:
1 – 3 hang cleans – increase load every round
to 70% – 71% of 1 rep max clean – load and go

strength/skill:
5 rounds of:
3 hang cleans @ 73%
*performed every 2:00

5 rounds of bench press:
5 @ 75%
5 @ 80%

5 @ 80%
3 @ 83%
5 @ 80%
*performed every 2:00 

every 1:00 on the 1:00 for 10:00:
even – 5 shoulder to over heads – as heavy as possible
odd – 8 gorilla rows

metcon:
1 round for time of:
100 double kettle bell swings @ 53lbs/35lbs
75 box jump overs @ 20″/24″
50 burpees
25 front squats @ 53lbs/35lbs



May
22

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
21

Friday

Schedule Update:
No classes on schedule, box is closed today. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

May
20

Thursday

Schedule Update:
No classes on schedule, box is closed today and Friday May 21st. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

May
19

Wednesday

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

May
18

Tuesday

Schedule Update:
No classes on schedule Tuesday evening May 18th, box is closed Thursday May 20th, and Friday May 21st. 
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th

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 indoor wod suggested with: 
mat

foam roller
matador/box
jump rope
dumbbells/kettle bells

joint mobility drillz:
2:00 abductor mobility
2:00 adductor mobility

warmup:

4 rounds of:
:15 static hold top of dip
:10 static hold bottom of dip
3 – 5 dips
*performed every :30

metcon:
as many rounds and reps as possible in 6:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans

2:00 rest

as many rounds and reps as possible in 7:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans

2:00 rest

as many rounds and reps as possible in 8:00 of:
400 meter run
50 double unders
15 down ups
15 cleans
10 down ups
10 cleans
5 down ups
5 cleans
*cleans performed with dumbbells/kettle bells

May
17

Monday

Schedule Update:
No classes on schedule Tuesday evening May 18th, box is closed Thursday May 20th, and Friday May 21st.
Regular schedule resumes Sunday May 23rd.
Classes added Wednesday May 26th.

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 indoor wod suggested with: 
mat

pvc
barbell
box
rower

joint mobility drillz:
2:00 hip mobility
2:00 achilles mobility

warmup:
2 rounds of:
8 lunge to a-pose
8 bootstrappers

3 rounds of:
5 sprint row starts @ 3/4 – 1/2 – 3/4 – full – full
5 strokes @ 500 meter pace
3 d-lifts
3 box jumps
:30 – :45 rest
*practice fast transitions

metcon:
“christine”
3 rounds for time of:
500 meter row
12 d-lifts @ bodyweight
21 box jumps @ 20″/24″

strength/skill:
3 rounds of:

10 bulgarian lunges – each leg
1:00 rest
15 banded lateral walks – each leg
1:00 rest
:45 side plank – each side
1:00 rest




May
16

Sunday

Schedule Update:
No classes on schedule Tuesday evening May 18th, Thursday May 20th, nor Friday May 21st.
Classes added Wednesday May 26th.

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 indoor wod suggested with: 
mat

lacrosse ball 
dumbbells/kettle bells
barbell
bench
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 tricep mobility – barbell

warmup:
2 rounds of:
15 clean & presses
15 muscle snatches
15 squats

strength/skill:
5 rounds of bench press:
6 @ 60%
6 @ 65%

6 @ 75%
5 @ 80%
5 @ 80%
*performed every 1:30 – 2:00 

4 – 7 rounds of:
1 muscle snatch – goal 1 rep max
*plan to go heavy – generous with your loads
and as calculating with your rounds and rest
7:00 time cap 


5 rounds of:
3 snatches @ 73%
*performed every 1:30

3 – 5 rounds of:
3 snatch balance – goal 3rep heavy
*performed every 1:30 – 2:00
start @ 73% and build


every 1:00 on the 1:00 for 15:00 perform: 
m1. 3 back squats @ 75% – 80%
m2. 250/200 meter row
m3. max rep 
unbroken handstand push
*use kipping handstand push ups if reps fall under 5


May
15

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
14

Friday

Schedule Update:
No classes on schedule Tuesday evening May 18th, or Thursday May 20th. 

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.

Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
pvc
band
foam roller
jump rope
barbell
dumbbells

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

warmup:
2 – 3 rounds of:

10 cuban presses
10 band presses
10 mobility push ups

strength/skill:
12 – 10 – 8 – 6 reps of:
dumbbell bench presses
dumbbell skull crushers
1:30 rest
renagade row push ups
supine rows
1:30 rest
straddle sit ups
alternating toe touches
1:30 rest

3 rounds of:
12 tricep kick backs

1:00 – 1:30 rest
12 hand release plyo push ups
1:00 – 1:30 rest


metcon:
3 rounds of:
3 turkish get ups right + 3 turkish get ups left 
30 double unders
*performed every 1:30 each

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