CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
5

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.

Dec
4

Friday

Box Closed Today

Dec
3

Thursday

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 wod
suggested platform for ring rows with:
mat
foam roller
barbell
rower
box – jumping pull ups


joint mobility drillz:
1:30 couch mobility
1:30 hip mobility
1:30 hamstring mobility


strength:
5 rounds of:
3 bench press

9 bent over rows or single arm dumbbell rows
14 glute bridges @ load used for bent over rows
*performed every 3:00 – increase load every round
for a 3 rep heavy, don’t go to muscle failure – fitness,
work on establishing consistency building with light to
moderate weight or a linear progression.

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


when the running clock hits the 15:00 mark perform:

1000 meter row
25 thrusters @ 65lbs/55lbs
15 chest to bar pull ups 

Dec
2

Wednesday

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 wod
outdoor suggested with:
foam roller
barbell
lacross ball

joint mobility drillz:
2:00 squat mobility
2:00 forearm mobility
2:00 hip flexor mobility
2:00 glute mobility
2:00 ab mobility
16:00 total

4 – 6 rounds of:
1 clean pull + 1 power clean + 1 hang power clean – increase load every round build to a moderate load 65% – 75%
*performed every – 3:00 – option to add 30 mountain climbers

1 round for time of:
buy in: 50 double unders
4 rounds of:
3 d-lifts + 2 power cleans + 1 hang power clean

buy in: 50 double unders
3 rounds of:
5 d-lifts + 3 power cleans + 2 hang power cleans

buy in: 50 double unders
2 rounds of:

6 d-lifts + 4 power cleans + 3 hang power cleans

cash out: 50 double unders
*scale/modify – dumbbells/kettle bells – 100 single unders

Dec
1

Tuesday

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:
lacross ball
slam ball – mashing
rower


joint mobility drillz:
2 rounds of:
2:00 pec – shoulder mobility
2:00 quad mash

2 rounds of:
8 boot strappers
8 inch worms
8 scorpions
8 iron t’s


1 round for time of:
50 burpees
400 meter run or 500 meter row
50 dips
50 push ups
400 meter run or 500 meter row
150 walking lunges
400 meter run or 500 meter row
200 squats
400 meter run or 500 meter row
150 lunges
400 meter run or 500 meter row
50 sit ups
50 supine rows
400 meter run or 500 meter row
50 burpees
*30:00 time cap






Nov
30

Monday

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:
mat
band
kettle bell for mobility
slam ball
medicine ball
bar of truth – (pvc)
jump rope


joint mobility drillz:
2:00 shoulder extraction
2:00 calf mobility

warmup:
3 rounds of
:20 static hang
10 ball slams
5 kip swings
5 medicine ball cleans
:20 ropeless double unders

1 round of burgener snatch progression:

1 round of burgener clean and jerk progression:

3 – 5 rounds of:
1 – 3 power snatches + clean and jerks
*increase load every round to workout load

metcon:
as many rounds and reps as possible in 15:00 of:
35 double unders
9 clean ansd jerks @ 135lbs/95lbs
6 power snatches @ 135lbs/95lbs
3 bar muscle ups or 6 chest to bar pull ups



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


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