CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
3

Monday

Schedule Update:
No classes today, Monday May 3rd.
Wednesday May 5th, full classes added to the schedule.

joint mobility drillz:
2 rounds of:
12 long lunges
12 alternating – perfect stretches
12 alternating – forward/backward lunge left/right
:30 squat hold/mobility – in a squat hold
oscillate forward backward and side to side

4 rounds for time of:
400 meter run
50 air squats
* scale distance and reps as needed
for you to keep moving – time cap is to not
exceed yesterdays run time of 20:00



May
2

Sunday

Schedule Update:
No classes today and Monday May 3rd.
Wednesday May 5th, full classes added to the schedule.

joint mobility drillz:
2 rounds of:

12 lunge to a-pose
12 boot strappers
12 heel to glutes
12 squats
6 inchworms


warmup:
3 rounds of:
40 yard forward run/jog
40 yard backward run/jog


workout of the day:
20:00 – 30:00 run/jog

*set a timer – use your normal running route
use Jos Campau Cut – Dequindre Cut – River Walk

as options

May
1

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.

Apr
30

Friday

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

Apr
29

Thursday

Schedule Update:
Friday, April 30th, all classes are taken off the schedule.


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 indoor wod suggested with: 
lacrosse ball

foam roller
medicine ball
bench
barbell
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 hamstring mobility – foam roller

warmup:
2 – 3 rounds of:

5 medicine ball cleans
5 medicine ball hamstring curls
5 medicine ball push ups

strength/skill: 
8 – 10 rounds of:
2 muscle clean – goal 2 rep heavy
*performed every 1:30

1:00 rest

as many reps as possible in 4:00 of:
power clean – touch and go – rest in front rack 
or hang position
*load to be determined at time of wod


5 rounds of:
3 – 5 nordic leg curls

*performed every 1:30 – 2:00

metcon:
1 round for time of: 
3000 meter row 
3 bench presses @ body weight every 3:00

Apr
28

Wednesday

Schedule Update:
Wednesday, April 28th, all classes will be added to the schedule.
Friday, April 30th, all classes are taken off the schedule.


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 indoor wod suggested with: 
mat

lacrosse ball
band
barbell
kettle bells
dumbells
pull up station/rings


joint mobility drillz:
2:00 tricep mobility – lacrosse ball
2:00 hip mobility – band

warmup:
2 rounds of:
1 high hang power snatch + 1 overhead squat
1 hang power snatch + 1 overhead squat
1 snatch

strength/skill:
1 round of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 75%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 78%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 80%  

*performed every 1:30 – 2:00

5 rounds of:
5 snatch – push presses @ 81% 

*performed every 1:30 – 2:00 

metcon: 
as many rounds and reps as possible in 15:00 of:
15 toes to bar
10 kettle/dumbell d-lifts @ 70lbs/50lbs x 2
5 snatches @ 115lbs/75lbs



Apr
27

Tuesday

Schedule Update:
Wednesday, April 28th, all classes will be added to the schedule.
Friday, April 30th, all classes are taken off the schedule.


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 indoor wod suggested with: 
mat

lacrosse ball
band
pull up station
barbell
jump rope 

joint mobility drillz:
1:30 glute mobility – lacrosse ball
1:30 hamstring mobility – band

warmup:
2 rounds of:
5 d-lift progression
12 alternating lunge to a-pose

strength/skill:
5 rounds of:

2 halting d-lifts @ 1″ below the knee + 1 clean @ 70% – 75%
*performed every 1:30 – 2:00

8 rounds of:
2 front squats – goal 2rep max for the day

*performed every 2:00 

metcon: 
every 1:00 on the 1:00 18:00 – 21:00 perform:
1m 40 double unders
2m 20 alternating split lunges – barbell
3m max rep muscle ups


Apr
26

Monday

Schedule Update:
Wednesday, April 28th, all classes will be added to the schedule.
Friday, April 30th, all classes are taken off the schedule.


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: 
lacross ball

foam roller
barbell
pull up station
kettle bell/dumbbell

joint mobility drillz:
1:30 hip flexor mobility
1:30 latt mobility

warmup:
2 rounds of:
3 snatch progression
3 heaving snatch balance progression 

strength/skill:
8 rounds of:

1 muscle snatch + 1 snatch balance (no dip)
goal 1 rep max – go heavy
once you get to max – continue with heaving 
snatch balance (dip drive) – goal 1 rep max

go heavy
*performed every 1:30 – 2:00

5 rounds of:
1 power + 1 snatch @ 75%

*performed every 1:30 

5 rounds of:
5 push press @ 80% – rear rack
*performed every 1:30 – 2:00

metcon: 

3 – 4 rounds for time of:
200 meter run
20 alternating dumbbell/kettle bell snatches

@ 50lb/35lb
3 burpee pull ups

Apr
25

Sunday

Schedule Update:
Wednesday, April 28th, all classes will be added to the schedule.
Friday, April 30th, all classes are taken off the schedule.


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: 
lacross ball

mat
barbell
matador/rings/box – dips

joint mobility drillz:
1:30 shoulder mobility – lacrosse ball
1:30 squat mobility – wall

warmup:
2 rounds of:
3 shoulder to overhead progression – front rack
3 clean progression


strength/skill
5 rounds of:
1 power clean + 1 clean @ 75%
*performed every 1:30 – 2:00

8 rounds of:
1 split jerk/shoulder to overhead
increase load every round – goal 1 rep heavy
*performed every 1:30 – 2:00

5 rounds of back squat:
5 @ 75%
5 @ 80%

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

metcon:
10 rounds for time of:
10 thrusters @ 95lbs/65lbs
10-9-8-7-6-5-4-3-2-1 burpees – eliminate 1 rep every round


optional/time permitting:
3 rounds of:

:30 max rep toes to bars
1:00 rest
:30 max rep dips
1:00 rest

Apr
24

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.

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