CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
29

Sunday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:

joint mobility drillz:
2:00 pec mobility @ lacross ball
2:00 shoulder mobility @ lacross ball

warmup:
3 rounds of:
4 donkey kicks – kick as high as you feel comfortable
:30 stretch body hold
8 knee to elbow to candle sticks
*performed every 1:00 on the 1:00

3 rounds of:
:30 full support – top of the dip – L seat option
:45 of max rep cross body mountain climbers
*performed every 1:00 on the 1:00

metcon:
5 rounds of:
18/15 calories 
15 burpee box jump overs @ 20″/24″
200 meter run
20 single arm overhead walking lunges @ 55lbs/35lbs
*performed every 1:30 for 30:00



Nov
28

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.

Nov
27

Friday

Stay Home If You Feel Sick.
Check Your Temperature.
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 or outdoor wod
outdoor suggested with:
mat
bench
foam roller
band

joint mobility drillz:
1:30 hip opener
1:30 abductor mobility
1:30 adductor mobility

warmup:
2 rounds of:
15 band pulls
15 band tri press downs
15 band tri extensions

strength:
5 rounds of bench press:
2 @ 55% + 9 static hang med ball ham curls
2 @ 60% + 9 static hang med ball ham curls
2 @ 65% + 9 static hang med ball ham curls
2 @ 70% + 9 static hang med ball ham curls
2 @ 75% + 9 static hang med ball ham curls
2 @ 80% + 9 static hang med ball ham curls
*performed every 2:30 – 3:00

metcon:
as many reps as possible in 3:30 of:
55/40 calorie row
max rep bench press @ 60% 1rep max

3:30 rest

as many reps as possible in 2:30 of:
40/30 calorie row
max rep bench press @ 70% 1rep max

2:30 rest

as many reps as possible in 1:30 of:
25/20 calorie row
max rep bench press @ 80% 1rep max



Nov
26

Thursday

Stay Home If You Feel Sick.
Check Your Temperature.
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 or out door wod with:
mat
box
medicine ball

warmup:
row
*details at time of wod

metcon
as many rounds and reps as possible in 12:00 of:
21 wall balls @ 20b/14lb
15 box jumps @ 20″/24″
9 pull ups


Nov
25

Wednesday

Stay Home If You Feel Sick.
Check Your Temperature.
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 or outdoor wod
outdoor suggested with:
lacross ball
mat
kettle bell


joint mobility drillz:
2:00 tri-mash
2:00 coach mobility
2:00 shoulder mobility


metcon:
100 kettle bell swings @ 53lb/35lb
100 sit ups
100 push ups
100 air squats

*scale as needed

Nov
24

Tuesday

Stay Home If You Feel Sick.
Check Your Temperature.
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 or outdoor wod
outdoor suggested with:
mat
lacross ball
barbell
band

bench

joint mobility drillz:
1:30 foreman mobility
1:30 shin tack
1:30 hamstring floss


warmup:
1 round of:
30 clean and press 65lbs/95lbs

1 round of:
20 back squats 115lbs/135lbs

metcon/strength:
3 rounds of:
8 d-lifts
6 roll outs
4 pendley rows
*55% – 65% 1 rep max d-lift – increase load every round

5 rounds of:

modify @ :15 rest increments rx:
5 rev-flyes :15 rest
5 rev-flyes 5 for-raises :30 rest
5 rev-flyes 5 for-raises 5 lat-raises :45 rest
5 rev-flyes 5 for-raises 5 lat-raises 5 g-rows :60 rest
5 rev-flyes 5 for-raises 5 lat-raises 5 g-rows 5 h-rows :60 rest
5 for-raises 5 lat-raises 5 g-rows 5 h-rows :45 rest
5 lat-raises 5 g-rows 5 h-rows :30 rest

5 g-rows 5 h-rows :15 rest
5 h-rows

Nov
23

Monday

Stay 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 or outdoor wod
outdoor suggested with:
20lb – 30lb slam ball
mat
foam roller
barbell
band

bench
rower

joint mobility drillz:
2:00 add mobility
2:00 abd mobility
2:00 tri mobility


metcon:
3 rounds for time of:
700 meter row
21 knee to elbows


strength:
5 rounds of:
5 hamstring curls


Nov
22

Sunday

Stay Home If You Feel Sick.
Check Your Temperature.
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.

joint mobility drillz:
2:00 hip opener
2:00 shoulder band extraction

warmup:
2 rounds of:
7 thrusters @ wall ball
3 alternating snatches – single arm down/up
3 kip swings + band – jumping pull up
2 – 3 box jumps – steps

metcon:
5 rounds for time of:
21 wall ball shots @ 20lb/14lb
18 alternating snatches – single arm down/up @ 55b/35/lb
15 pull ups
12 box jumps @ 24″/20″
*scale as needed

modify @ :15 rest increments rx:
13 wall ball shots :30 rest
13 wall ball shots 13 alt. snatches :45 rest
13 wall ball shots 13 alt. snatches 13 pull ups :60 rest
13 wall ball shots 13 alt. snatches 13 pull ups 13 box jumps :60 rest
13 alt. snatches 13 pull ups 13 box jumps :45 rest
13 pull ups 13 box jumps :30 rest
13 box jumps


Nov
21

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.

Nov
20

Friday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:

joint mobility drillz:
1:00 calf mobility 
1:00 quad mobility
1:00 shoulder mobility
*aggressive

warmup:
5 squat therapy @ 3211 + 10 lunge to a-pose

1 round of:
20 steps band march
20 band squats
20 band goodmornings

20 lateral band steps right
20 lateral band steps left
20 band d-lifts


3 – 5 rounds of
1 – 3 d-lifts – increase load every round – workout load

strength:
5 rounds of:
2 d – lifts @ 80% – dynamic
5 d – rolls
*performed every 2:00 – 2:30

5 rounds for time of:
5 d – lifts @ 225lbs/155lbs or 55% – 65%
10 push ups
5 toes to bar
10 wall ball shots
*time cap





1 2 3 4 5 6 7 8 9 10 Next Page