CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
13

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 indoor wod suggested with: 
mat

plate/chips
barbell
rower – if not running
2 dumbbells or kettle bells

joint mobility drillz:
1:30 forearm mobility 
1:30 squat mobility

warmup:
2 rounds of:
12 alternating long lunges
12 alternating squats/lunges raised heel


strength/skill:
2 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 65%  

*performed every 1:30 – 2:00

3 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 70%  

*performed every 1:30 – 2:00

2 rounds of:
3 snatch balance @ 60%

*performed every 1:30 – 2:00

5 rounds of d-lifts:
4 @ 100%

3 @ 100%
3 @ 105%
1 @ 105%
1 @ 105%

*performed every 1:30 – 2:00
% of 1rep max clean

5 rounds of:
1 front squat – goal 1rep max for the day

*performed every 2:00 

metcon: 
5 rounds of:
1:00 – 150 meter row/:30 sprints
1:00 – 10 kettle bell/dumbell cleans @ 35lbs/25lbs
1:00 – 10 inverted shoulder taps

optional/time permitting:
3 rounds of:
10 rows
6 good mornings
5 roll outs

Apr
12

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 indoor wod suggested with: 
lacross ball

barbell
jump rope

joint mobility drillz:
1:30 tricep mobility 
1:30 shoulder/pec mobility

warmup:
2 rounds of:
3 high hang power snatches
3 jerks


strength/skill:
2 rounds of:
1 power clean + 2 cleans @ 65%  


3 rounds of:
1 power clean + 2 cleans @ 75%


2 rounds of:
3 snatch balance @ 60%

1 round of:
3 snatch balance @ 65%

2 rounds of:
3 snatch balance @ 70%


5 rounds of:
5 push presses @ 75%

*performed every 1:30 – 2:00

metcon:
1-2-3-4-5-6-7-8-9-10 reps for time of:
1 squat clean + 1 thruster @ 95lbs/65lbs
15 double unders


Apr
11

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.

Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
slam ball
lacross ball

barbell
box
bench
rower – if not running

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

warmup:
2 rounds of:
3 high hang power snatches
3 jerks


strength/skill:
5 rounds of:
1 power snatch + 2 snatches @ 65%  

3 rounds of:
3 jerks @ 70%

3 rounds of:
3 jerks @ 75%
*performed every 2:00

4 rounds of back squat:
8 @ 60%
8 @ 65%
6 @ 70%

6 @ 75%
6 @ 75%
*performed every 2:00

metcon:
as many rounds and reps as possible in 12:00 of:

5 overhead squats @ 95lbs/65lbs
7 toes to bar
9 burpees over bar

2 – 4 rounds of:

400 meter run
5 snatches @ 60%
7 toes to bar
9 hyper extensions


optional – time permitting
1 round for max reps of:
tabata back extensions
8 x :20 – :10


Apr
10

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
9

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
foam roller
barbell
kettle bell
box
bench
band
pull up station

joint mobility drillz:
1:30 hamstring mobility 
1:30 calf mobility

warmup:
2 – 3 rounds of:
15 calf raises
15 tib raises

strength/skill:
10 rounds of:
2 max height height box jumps

2 nordic curls – bench + band
*performed every 1:30
increase height every round

metcon:
as many reps as possible in 5:00 of:

kettle bell swings @ 70lb/53lb @ santa cruz

1 round for time of:
30 – 20 – 10 reps of:
row calories
knee to elbows


3:00 rest

1 round for time of:

15 – 10 – 5 reps of:
burpees
overhead squats @ 115lbs/75lbs

Apr
8

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
foam roller
barbell
dumbbells – kettle bells
jump rope
pull up station

joint mobility drillz:
1:30 latt mobility 
1:30 scap mobility

warmup:
2 – 3 rounds of:
20 sit ups
5 good mornings – increase load every round

strength/skill:
2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 60%  

*performed every 2:00

3 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 65%  

*performed every 2:00

2 rounds of:
5 snatch push presses @ 65% 1rep snatch
*performed every 2:00

2 rounds of:
5 snatch push presses @ 70% 1rep snatch
*performed every 2:00

metcon:
5 rounds for time of:

5 pull ups
100 double unders
10 dumbbell hang split snatches @ 60lbs/35lbs
10 dumbbell hang clean & jerks @ 60lbs/35lbs
*scale as needed


Apr
7

Wednesday

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

Apr
6

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.


Use this calculator  (download to your phone) 

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

barbell
pull up station

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

warmup:
400 meter double kettle bell carry

strength/skill:
2 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 60%  

*performed every 2:00

3 rounds of:
1 high hang clean + 1 hang clean + 1 clean @ 65%  

*performed every 2:00

4 rounds of:
1 d-lift @ 90% 1rep max clean
*performed every 2:00

4 rounds of:
3 snatch balance @ 60%
*performed every 2:00

5 rounds of:
1 front – increase load every round
*performed every 2:00

metcon:
as many rounds and reps as possible in 20:00 of:

5 handstand push ups
10 pistols
15 pull ups


Apr
5

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.

Use this calculator  (download to your phone) 

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

medicine ball
barbell
kettle bells

joint mobility drillz:
1:30 shoulder mobility – band
1:30 hamstring mobility

warmup:
3 rounds of:
12 medicine ball cleans
8 push presses


strength/skill:
2 rounds of:
1 power clean + 2 cleans @ 60%  

*performed every 2:00

3 rounds of:
1 power clean + 2 cleans @ 65%  

*performed every 2:00

4 rounds of:
3 snatch balance @ 60%
performed every 2:00

4 rounds of:
5 push presses 70% 1 rep max
*performed every 2:00

metcon:
1 round for time of:

800 meter row
68 kettle bell jerks @ 35lbs/24lbs
68 inverted shoulder taps

Apr
4

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
slam ball
lacross ball

barbell
box
bench
rower – if not running

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

warmup:
2 rounds of:
3 high hang power snatches
3 overhead squats


strength/skill:
5 rounds of:
1 power snatch + 2 snatches @ 60%  

2 rounds of:
3 jerks @ 60%

2 rounds of:
3 lerks @ 65%
*performed every 2:00

4 rounds of back squat:
8 @ 60%
6 @ 65%
6 @ 70%

6 @ 70%
*performed every 2:00 – based off of your 1rep max

metcon:
1 round for time of:
30 box jump overs @ 24″/30″
*3:00 time cap

2 – 4 rounds of:

400 meter run
5 snatches @ 60%
7 toes to bar
9 hyper extensions


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