CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
7

Wednesday

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

Jul
6

Tuesday

set up station for wod suggested with: 
band 
lacross ball
pull up station
dumbbells/kettle bells

joint mobility drillz: 
2:00 – hamstring mobility – band
2:00 – shoulder mobility – lacross ball

warmup: 
2 rounds:
10 halos – 5 right / 5 left
10 alternating long lunges
20 single arm d-lifts – 10 right / 10 left
10 scap pull ups

metcon:
for time perform:
800 meter run
5 rounds of:
10 hang clusters @ dumbbells/kettle bells
10 burpees
10 pull ups @ strict
800 meter run

Jul
5

Monday

set up station for wod suggested with: 
slam ball 
pvc
chips
barbell

joint mobility drillz: 
2:00 – quad mobility – slam ball
2:00 – shin mobility – foam roller

warmup:
800 meter run

2 rounds of:
10 Y’s

5 d-lift to cuban presses
10 T’s
5 d-lift to cuban presses
10 I’s
5 d-lift to cuban presses

metcon:
every :90 seconds for 9 rounds complete:

9 deadlifts
6 hang power cleans
3 jerks
*load @ 55%

tabata:
4 rounds of
mountain climbers
v-tucks
lateral lunges
russian twist
run in place

Jul
4

Sunday

set up station for wod suggested with: 
band 
barbell
rower
medicine ball
jump rope

joint mobility drillz: 
2:00 – hip mobility – band
2:00 – lat mobility – barbell

warmup: 
3 rounds of:
:15 – :20 single arm hang from barbell
20 alternating plank – pike toe taps
100 meter run – 50/50 down & back

every 1:00 on the 1:00 – 3:00 perform:
:20 sprint on the rower

metcon:
5 rounds for times of:
250 meter row or 200 meter run
50 double unders
50 squats
25 push ups
*7:00 time cap per round

Jul
3

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
2

Friday

set up station for wod suggested with: 
band 
pvc 
foam roller 
lacrosse ball
bench
medicine ball
slam ball

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

warmup: 
8 scorpions
8 iron t’s
8 perfect stretches
8 downward dog + 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 – dumbbell
15 – 20 flys to pull overs – dumbbells
15 – 20 curl + press + tri extensions
*rest as needed 

tabata:
kettle bell swings – russian
goblet squats
lunge right
lunge left
over – unders – abs

Jul
1

Thursday

set up station for wod suggested with: 
chips
slam ball – heavy
dumbbell
bench
barbell
box
matador

joint mobility drillz: 
1:30 tricep mobility – barbell
1:30 quad mash – slam ball

warmup:

2 rounds of:
12 y shoulder raises – bence
3 wall slides
12 t shoulder raises – bence
3 wall slides
12 i shoulder raises – bence
3 wall slides
*perform with little to no rest if possible –
add load from last performance – details
at time of wod


strength/skill:
6 rounds of bench press:
r1. – 5 @ 65% – 70%
r2. – 3 @ 70% – 80%
r3. – 1 @ 75% – 85%
r4. – 6 @ 80%
r5. – 6 @ 80%
r6. – 6 @ 80%
*perform every 2:30 – 3:00


metcon:
every 1:00 for 20:00 – 30:00 perform:
8 bench press @ 65% – 70%
16 walking lunges @ 70lbs/53lbs farmers carry – go heavy
12 dips
8 push ups
:40 plank @ prone position

*scale as needed – add load as need per programming


Jun
30

Wednesday

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

Jun
29

Tuesday

set up station for wod suggested with: 
band 
dumbbell
barbell
box
pull up station

joint mobility drillz: 
1:30 latt mobility – band
1:30 trap mobility – barbell

warmup:
3 jerk foot work
3 split jerk foot work
3 tall jerks
3 jerk balance
3 split jerk balance

3 rounds of:
5 split presses – increase load every round
*performed every 1:30

3 rounds of:
3 jerk balance – increase load every round
*performed every 1:30

3 rounds of:
5 jerks or split jerks – :02 pause in the dip & catch position
*performed every 1:30

3 rounds of:
3 jerks or split jerks – increase load every round
*performed every 1:30

strength/skill:
8 rounds of:
1 jerk + 1 split jerk – increase load every round
*performed 2:00

metcon:
3 rounds for max reps of:
1:00 box step overs @ 50lb/30lb – 24″/20″
1:00 strick handstand push ups
1:00 strict pull ups
1:00 strict dips
1:00 rest



Jun
28

Monday

set up station for wod suggested with: 
band 
foam roller 
barbell

joint mobility drillz: 
2:00 quad mobility – foam roller
2:00 hamstring mobility – foam roller
1:00 glute activation – band

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:
6 rounds of d-lifts:
r1. – 5 @ 65% – 70%
r2. – 3 @ 70% – 80%
r3. – 1 @ 75% – 85%
r4. – 6 @ 80%
r5. – 6 @ 80%
r6. – 6 @ 80%
*perform every 2:30 – 3:00


metcon:
15 – 12 – 9 reps for time of:
thrusters @ 135lb/95lb or 55% – 65%
burpees over the bar

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