CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
31

Sunday

CrossFit BMW 9:00 a.m. Online Class: Jarrod

joint mobility drillz:
1:30 couch stretch right – :45 forward – :45 backward 
1:30 couch stretch right – :45 forward – :45 backward
10 slow wall slides
:30 calf march

strength:
25 – 20 – 15 – 10 reps of:
squats
calf raises
lunges 
lateral leg raises
*1:30 rest between rounds

metcon:
30 alternating snatches cash in
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups 
30 alternating snatches cash out

May
30

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.

May
29

Friday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Michelle

joint mobility drillz:
5 Y-T-W’s

6 alternating sampson stretches – take your time
:30 – 1:00 squat stretch
30 boot strappers

warm up:
2 rounds of:
4 way lunges left
4 way lunges right
12 bootsrappers
4 mobility push ups to alternating hip opener

12 lunge to A-pose

metcon:
1 round for max reps of:
burpees
*5:00 time cap

5 rounds of:
1:00 lateral lunges
:30 plank + :30 glute bridges
16 mountain climbers @ :01 hold
*performed every 1:00 on the 1:00


3 rounds of:
16 sit ups
:30 side plank right
:30 side plank left
16 back extensions
1:30 rest


May
28

Thursday

CrossFit BMW 6:00 a.m. Online Class: Coach Jessica
CrossFit BMW 5:30 p.m. Online Class: Coach Deven

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



May
27

Wednesday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz:
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 high knees – left/right = 1
8 – 12 heel kicks – left/right = 1


warmup:
2 rounds of:
1:00 jumping jacks
:30 lateral line hops
:30 horizontal line hops
:30 lateral line hops
:30 horizontal line hops
:30 lateral plank walk
:30 lateral plank walk
:30 goodmornings @ body weight
:30 plank to knee taps
*1:00 rest – quick transitions

metcon:
7 rounds of:
10 alternating clean & jerks + 10 goblet forward lunges
200 meter run or 250 meter row or 1:00 run in place
1:00 rest
*performed every 1:00

skill:
1:00 plank
:15 rest
10 handstand push ups or 15 hand release push ups
:15 rest
:30 single leg hip bridge – right
:15 rest
:30 single leg hip bridge – left
*:30 rest



May
26

Tuesday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz:
2 rounds of:
:30 lunge to A-pose
:30 squat rock squats
:30 boot strappers
:30 downward dog to up dog calf stretch
:30 scorpions
:30 iron t’s
*:30 rest

warmup:
3 rounds of:
1:00 forearm plank
15 – 20 pike sit ups
1:00 forearm plank
15 – 20 straddle sit ups
*1:00 rest

metcon:
3 super set rounds of:

12 – 16 romanian d-lifts
12 – 16 upright rows

1:00 rest
8 – 12 alternating single leg ground to sky touches with :02 pose
8 – 12 bird dogs with :02 pose


May
25

Monday

CrossFit BMW 9:00 a.m. Online Class: Coach Jarrod

joint mobility drill:
12 lunge to A-pose
12 shoulder rotations forward
12 shoulder rotations backward
12 scap presses


warmup:
12 standing alternating leg raise to toe touch 
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 drum majors – left/right = 1
12 squats

12 alternating forward bend – straight leg-knee bent toe touches

metcon:
1 mile run or 1600 meter row
100 pull ups or 100 seated shoulder presses
200 push ups
300 squats
1 mile run or 1600 meter row
*scale and partition as needed





May
24

Sunday

CrossFit BMW 9:00 a.m. Online Class: Coach Jarrod

joint mobility drillz:
:45 hip opener drill right
:45 hip opener drill left
10 bent over thoracic rotations


warmup:
2 rounds of:
16 iron t’s
20 seated leg raises
16 scorpions
:30 squat rocks

metcon:
3 rounds of:
100 double unders
30 alternating dumbbell snatches
100 double unders
30 down ups
*performed every 4:00

stretch:
1:30 couch stretch – right
1:30 couch stretch – left
1:00 classic shoulder stretch :30 tricep stretch :30 – right
1:00 classic shoulder stretch :30 tricep stretch :30 – left



May
23

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.

May
22

Friday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Michelle

joint mobility drillz
8 – 10 boot strappers
8 – 10 sumo squats to lateral lunge
8 – 10 downward dogs to up dog  
8 – 10 mobility push ups to alternating forward steps to hand

8 – 10 scap presses

warmup:
6 rounds of:
5 seated shoulder presses
10 push ups
15 squats
*performed every 1:30

2 rounds of:
1:00 run in place/jumping jacks
1:00 box bear crawl – 2 steps forward – 2 right – 2 reverse – 2 left
1:00 reverse lunges
:30 alternating knee touch mountain climbers
:30 ground to sky touches

5 rounds of:
:30 run in place – max steps
:30 floor press – max reps
:30 renegade row – max reps
*performed every 1:00 on the 1:00


3 rounds of:
30 glute bridges
:30 rest
20 goblet hold good mornings
:30 rest
20 sit ups
1:00 rest

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