CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
15

Wednesday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Deven

joint mobility drillz
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – out to in – in to out – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1

warm up:
3 rounds of:
3 donkey kicks + 3 heal to ceilings + 3 fire hydrants left
3 donkey kicks + 3 heal to ceilings + 3 fire hydrants right
18 mountain climbers

5 rounds of:
:40 jog/run in place
:20 rest 
:40 max rep push up
:20 rest
:40 jog/run in place
:20 rest
:40 max rep sit ups
:20 rest 
:40 jog/run in place 
:20 rest
:40 max rep alternating lunges to squat
:20 rest
*the top of every minute for 30:00 you will be performing a movement – emphasize quality movement – scale up or down and or modify version appropriately for best results toward your goals

*beginners – just joining us – flip or change the numbers – 
:20 of work to :40 of rest
or 
:30 of work to :30 of rest
or 
:20 of work to :40 rest
modify by changing work to rest ratio each round for 24:00 – 30:00
as in 
– first round :40 work – :20 rest 
– second round :30 work – :30 rest
– third round :20 work – :40 rest

Apr
14

Tuesday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Jarrod

joint mobility drillz
12 perfect stretches @ 6r/6l elbow to instep – outside of knee touch – ceiling reach

warm up:
every 1:00 on the 1:00 for 8:00 perform:
:45 of bear crawls
8 – 12 v-tuck + 2 russian twist
4 alternating lateral lunges + 4 alternating reverse lunges
10 squats

strength:
3 – 5 rounds of:
8 – 12 lateral shoulder raises

8 – 12 flys – shoulder focus
8 – 12 shoulder raises
*1:00 – 1:30 rest between sets – to be performed at a pace and range of motion where one is in control of balance and well coordinated – dont sacrifice form for speed

metcon:
3 rounds of:
20 – 30 glute bridges

6 – 8 single leg d-lift
6 – 8 cossack squats or lateral lunges
20 – 30 single leg glute bridges – 10 – 15 right / 10 – 15 left
*1:00 – 1:30 rest between rounds – to be performed at a moderate to fast pace – no sacrifice form for speed – stay connected

4 rounds of:
15 – 25 sit ups


Apr
13

Monday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Jarrod

joint mobility drillz
12 neck rotations
12 halos
12 torso rotations
12 hip rotations

warm up:
2 rounds of:
12 sampson stretches to hamstring stretch
12 lunge to A-pose
12 bird dogs
12 d-bugs


metcon:
6 rounds of:
16 – 20 single arm rows to horizontal press 8/10 right – 8/10 left
8 – 12 single arm 1/4 turn hang clean & jerks
12 – 16 alternating renegade rows
*performed every 1:00 on the minute – 18:00 total – scale as needed

strength:
3 super set rounds of:
10 – 12 arnold presses
10 – 12 gorilla rows
20 sit ups
1:30 – 2:00 rest
8 – 16 hammer curls
8 – 16 over tricep extension
20 back extensions


cool down:
8 interlocked hand rotations left over right

8 interlocked hand rotations right over left
i.t. band stretches @ :20 each – alternating 1 right/1 left

laying spinal twist stretches @ :20 each – alternating 1 right/1 left 
greatest stretch alternating @ :20 each 1 right/1 left

Apr
12

Sunday

Schedule Update:
Virtual class times
Sunday – 9:00 a.m.
Monday thru Friday – 6:00 a.m. and 5:30 p.m. 

CrossFit BMW 9:00 a.m. virtual Class

joint mobility drillz:
2 rounds of:
5 I – Y – T – W’s
8 scorpions

8 scap push ups
8 iron T’s


warm up:
2 rounds of:
1:00 run/row or run in place
:30 jumping jacks
1:00 alternating lunges
:30 boot strappers
1:00 bear crawl with dumbbells option


metcon:
1 round for time or reps:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
*15:00 time cape – scale as needed


Apr
11

Rest\Recovery 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
10

Friday

Schedule Update:
The Box is closed until May 1st. Hopefully.

CrossFit BMW is inviting you to a scheduled CrossFit Class.

CrossFit WOD @ 6:00 a.m.

CrossFit WOD @ 5:30 p.m.

joint mobility drill;
:30 single flexed leg hip opener with hamstring chaser left

:30 single flexed leg hip opener with hamstring chaser right
8 I – Y – T – W’s
:30 push throughs to alternating toe tap

:30 mobility push up

warm up:
3 rounds of:
1:00 wall squat
16 lateral leg raises – 32 total
8 alternating shoulder taps with knee to elbow
12 mountian climbers – 6 mountain jacks – 4 half burpees

*goal is to perform each round unbroken with 1:00 rest between rounds – add 2 reps every round – scale as needed – use moderate pace – rest as needed between rounds – if you have to take breaks between or during movements – set a goal to rest between performances of half reps and time component 

strength:
3 superset rounds of:
8 – 16 goblet squats to bicep curl
8 – 12 single arm bridged floor press
*1:00 – 1:30 active rest between rounds – :30 – 1:00 of planks during 

metcon:
as many rounds and reps as possible in 8:00 of:
20 alternating bear static position pull throughs with tricep kick backs
4 alternating single side complexes of: forward – lateral – reverse lunges 
2 complexes of: 5 squats – 5 sit ups – 5 push ups 


Apr
9

Thursday

Schedule Update: Box closed today

Apr
8

Wednesday

CrossFit BMW is inviting you to a scheduled Zoom meeting.

Topic: CrossFit WOD @ 6:00 a.m.
Time: Apr 8, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/586184277?pwd=Q2g4MWRTVWI2cmtrWVBhWnBrdE5BQT09

Meeting ID: 586 184 277
Password: 8p0P5k

Topic: CrossFit WOD @ 5:30 p.m.
Time: Apr 8, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/385036092?pwd=NGV0cjVLUmkrTk9TbGlMUTl4a2E5QT09

Meeting ID: 385 036 092
Password: 7nHmE3

joint mobility drill:
:20 each position door frame scarecrow – modify by alternating arms
1:00 door frame hamstring floss left
1:00 door frame hamstring floss right
15 reverse snow angels
1:00 olympic wall squat
:30 olympic wall squat internal rotation left
:30 olympic wall squat internal rotation right

warm up:
2 rounds of:
5 clean pulls
5 front squats
5 hang clean & press – hang muscle clean + front squats and press
5 clean & press – muscle clean + front squats and press

running warm up:
12 figure 4 to reverse peddle left – right
12 figure 4 to forward peddle left – right
12 front wall running drills – left right + 1 – emphasize the pull
12 heel to butts – left right + 1 – emphasize the pull
12 ankle drillz – left right + 1 – emphasize the pull
12 drum majors- left right + 1 – emphasize the pull

as many rounds and reps as possible in 30:00 of:
800 meter run/1000 meter row – modify by 3:00 of front wall running pulls
20 hang squat cleans – dual or 10 right – 10 left

*scale with warm up variation – add – if form is solid – dynamic squat lands – jump lands


Apr
7

Tuesday

CrossFit BMW is inviting you to a scheduled CrossFit class.

Topic: CrossFit BMW WOD @ 6 a.m.
Time: Apr 7, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/383764987?pwd=cXN3b0hoZUpXaVNZajZDZVI5WUpMdz09

Meeting ID: 383 764 987
Password: 998383


Topic: CrossFit WOD @5:30 p.m.
Time: Apr 7, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/470771708?pwd=djBDK2RweVNMVExnODZlUHQzOTVHdz09

Meeting ID: 470 771 708
Password: 9uST1m

joint mobility drillz:
2:00 hip mobility right
2:00 hip mobility left

warm up:
3 rounds of:
20 bird dogs
3 inch worms

as many rounds and reps as possible in 10:00 of:
40 double unders – with or without a jump rope
20 walking lunges – no load

3 rounds of:
1:30 run – no clock no problem – stay locked in – run in place
1:00 glute bridges
:30 bulgarian lunge right – scale up to plyo
:30 bulgarian lunge left – scale up to plyo
:30 russian twist
*1:00 rest – goal is to move unbroken with nasal breathing through a 4:00 round – at the call of rotation you will move to the next movement – if you find that you are breathing through your mouth – slow your pace and breath through you nose

metcon:
4 rounds for max reps of:
:30 squats – scale up to jump squats or alternate
1:00 rest
:30 half burpee – to a squat or hands remaining on the floor – step if needed
1:00 rest
:30 calf raises – us a book – stair or floor – stay focused on proper form
*1:00 rest








Apr
6

Monday

CrossFit BMW is inviting you to a scheduled Zoom meeting.

Topic: CrossFit BMW WOD @ 6 a.m.
Time: Apr 6, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/415590740?pwd=eHhrOXRoNUJwQldIV0pld3ZaSzJhdz09

Meeting ID: 415 590 740
Password: 269208

Topic: CrossFit BMW WOD @ 5:30 p.m.

Time: Apr 6, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/529588847?pwd=RWFXUkw3WmViM2FWZzZoWXBmQ2F2UT09

Meeting ID: 529 588 847
Password: 144913

**As of Saturday, Zoom has required a mandatory password for login.

joint mobility drillz:
10 goodmornings
10 alternating lunge to A-pose
10 deep squat straight lever bootstrappers
10 lateral shoulder raises to flys

10 iron t’s

warm up:
3 rounds of:
5 turkish sit ups right – add bridge optional
5 turkish sit ups left – add bridge optional
10 laying leg raise to windsheild washers


strength/skill:
3 rounds of:
8 – 12 single arm straddle seated shoulder press – right
8 – 12 single arm straddle seated shoulder press – left
8 – 12 single arm/opposite supported single leg d-lifts to bicep curl – right
8 – 12 single arm/opposite supported single leg d-lifts to bicep curl – left *1:30 rest between press and d-lift movements for moderate to heavy loads or if increasing load every round – if using a lighter to normal load – use a tempo based pattern for example :04 – :01 – :04 – :01 – or super set with no rest between presses and d-lifts and – 1:30 rest between rounds and or add 2 more rounds


metcon:
as many rounds and reps as possible in 20:00 of:
5 hang clean & jerks right – traditional – dynamic
5 hang clean & jerks left – traditional – dynamic
8 half kneeling strict cross body raises right
8 half kneeling strict cross body raises left

20 sprint mountain climbers – strict midline enforced
:15 – :20 tall side plank – right – modify loaded
:15 – :20 tall side plank – left – modify loaded

*scale as needed – split – squat cleans – split – squat jerks – multi directional – moderate pace
*post rounds and comments on instagram @crossfitbmw

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