CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
27

Sunday

set up station for wod suggested with: 
lacrosse ball
band 
foam roller 
medicine ball
barbell
kettle bell
pull up station

joint mobility drillz: 
1:30 shoulder mobility – lacross ball
1:30 abductor mobility – foam roller

warmup:
15 kettle bell swings
5 wall slides
15 kettle bell swings
1:00 static hang
15 kettle bell swings
1:00 pec activation – medicine ball
15 kettle bell swings
*increase load every round


shoulder press
5 @ 60% – 65%
3 @ 65% – 70%
1 @ 70% – 75%
1 @ 75%

*performed every 1:00 – 1:30

strength/skill:
5 rounds of shoulder press:

r1. – 1 @ 80%
r2. – 1 @ 85%
r3. – 1 @ 90%
r4. – 1 @ 95%
r5. – 1 @ 97%

*performed every 3:00

2 rounds of:
max rep push press @ 80% – 85%
*performed every 3:00

metcon:
“helen”
3 rounds for time of:
400 meter run
21 kettle bell swings 53lb/35lb
12 pull ups


Jun
26

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.

Jun
25

Friday

set up station for wod suggested with: 
lacrosse ball
mat
barbell
d

joint mobility drillz: 
1:30 hamstring mobility 
1:30 forearm mobility 

warmup:
100 meter run
10 alternating hawaiian squats
10 boot strappers
100 meter run
8 scorpions
8 iron t’s
100 meter run

8 perfect stretches
8 updog + downward dog + child pose complex

100 meter run

tabata:
2 – 4 rounds of:

bear crawl
v – tucks
broad jumps
inch worms


metcon:
50 rounds of:
1 d-lift
1 squat clean
1 front squat
1 push press
1 push jerk
*load @ 95lbs/65lbs – goal is to go unbroken
if you rest the bar on the ground – 400 meter run




Jun
24

Thursday

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 
foam roller 
barbell
bench
dumbbells
spotter arms
rower
barbell

joint mobility drillz: 
2:00 tibialis mobility 
2:00 abductor mobility 

warmup:
10 – 12 wall slides
10 – 12 walking long lunges
10 – 12 Y raises

10 – 12 squat therapy
10 – 12 lateral long lunges
10 – 12 T raises

10 – 12 latt pull downs – band
10 – 12 bowlers lunges
10 – 12 I raises

2 – 3 rounds of:
5 sprint pulls – 3/4 – 1/2 – 3/4 – full – full
5 strokes – power recovery
5 burpees
*:45 – 1:00 rest

6 rounds of back squats:
r1. 5 @ 65% – 70%
r.2 3 @ 70% – 80%
r.3 1 @ 75% – 85%
r4. 6 @ 80%
r5. 6 @ 80%
r6. 6 @ 80%
*perform every 2:30 – 3:00

1 round for time of:
“jackie”
1000 meter row
50 thrusters @ 45lbs/35lbs
30 pull ups



Jun
23

Wednesday

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

Jun
22

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: 
lacrosse ball
mat
bench
dumbbells/kettle bells

joint mobility drillz: 
1:30 pec mobility 
1:30 glute mobility 

warmup:
3 rounds of:
15 y shoulder raises
5 wall slides
15 t shoulder raises
5 wall slides
15 I shoulder raises 
5 wall slides
*perform with little to no rest if possible

every 1:00 on the 1:00 – 4:00 perform:
:30 lateral leg raises
:30 glute bridges

strength/skill:
every 1:00 on the 1:00 – 12:00 perform: 
:30 – :45 handstand/headstand hold
5 – 10 roll to candle sticks
:30 – :45 overhead stability hold

3 rounds of: 
super set
10 dumbbell/kettle bell shoulder press @ 1 – 1 – 2 
30 bicep curls – band
:45 – 1:00 rest
12 shrug pulls – dumbbells

12 forearm curls – dumbbells
:45 – 1:00 rest

metcon:
21 – 15 – 9 reps of:
handstand push ups – strict
dips – strict
supine rows – strict

*scale as needed



Jun
21

Monday

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 
box
barbell
rower
wall ball

joint mobility drillz: 
1:30 glute mobility – band
1:30 hip/ankle mobility – band + box

warmup:
10 squat therapy – progress toes close the wall as possible
20 russian step ups – 10 right/10 left
20 banded d-lifts
20 russian step ups – 10 right/10 left

3 rounds of:
3 down & backs 10yd – 15yd – 20yd
3 – 5 box jumps
3 – 5 d-lifts – increase load every round
3 – 5 wall balls
*:30 – 1:00 rest – practice quick transitions

metcon:
5 rounds for time of:

440 meter row
10 box jumps @ 30″/24″
10 d-lifts @ 205lbs/145lbs or 45% to 50%
10 wall ball shots @ 20lbs/14lbs

Jun
20

Sunday

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 
foam roller 
barbell
kettle bells/dumbbells

joint mobility drillz: 
1:30 latt mobility – foam roller
1:30 shoulder mobility – band

warmup:
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatches + 3 snatch balances 
2 snatches + 2 overhead presses – squat
*rest as needed – increase load as appropriate

strength/skill:
2 snatch lift offs + 1 hang snatch
*performed every 2:00 – increase load every round
two misses – move on to metcon set up


metcon:
4 rounds for time of:
300 meter run
100 meter walking lunges @ 53lbs/35lbs

Jun
19

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.

Jun
18

Friday

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
dumbbells/kettle bells

joint mobility drillz: 
1:30 scap mobility 
1:30 calf mobility 

warmup: 
8 scorpions
8 iron t’s
200 meter run

8 perfect stretches
8 updog + downward dog + child pose complex

200 meter run

strength/skill:
4 rounds of:
6 – 8 nordic leg curls
12 – 16 single leg calf raises
*performed 2:30 – 3:00

metcon:
16 – 20 romanian deadlifts + shoulder shrug 
16 – 20 bulgarian lunges + curls
:45 – 1:30 rest
16 – 20 lateral lunges + upright rows
16 – 20 monster walks + scap pulls
:45 – 1:30 rest

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