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

Sunday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
pull up station
rower

matador/rings
dumbbell

joint mobility drillz:
2:00 ankle mobility
2:00 shoulder mobility

warmup:
3 rounds of:
:10 catch ring support
:20 full extension ring support
*performed every :30 – scale on matador


2 rounds of:
:30 donkey kicks
:30 burpee pull ups
*performed every 1:00


metcon:
1 round for max reps of:
1:00 bar muscle ups or strict pull ups
1:00 rest

1:00 strict handstand push ups
1:00 rest
1:00 row for calories
1:00 rest

1:00 single arm alternating dumbbell snatches
1:00 rest
1:00 ring or matador dips
1:00 rest
1:00 plank

4:00 rest


4 rounds of: 
bar muscle ups or strict pull ups
strict handstand push ups
row for calories
single arm alternating dumbbell snatches
ring or matador dips
plank @ :40
*performed every 1:00 @ 60% reps achieved 

Jan
30

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.

Jan
28

Thursday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
pvc
rower
box

kettle bells
barebell

joint mobility drillz:
2:00 ankle mobility
2:00 shoulder mobility

warmup:
12 lunge to A-pose
2:00 paloff hold
8 wall squats 

skill/strength

4 rounds of: 
5 overhead squats – goal is to progress, maintain
a full squat in a jerk grip – @ pvc to load
*performed every 1:30

3 rounds of:
5 sotts presses
*performed every 1:30 – increase load as needed – scale catch position if mobility is an issue

1 round of:
30 calories on the rower – first 15 calories at lite to moderate intensity – next 15 calories with increased intensity

metcon:

as many rounds and reps as possible in 15:00
3 power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*rest as needed – scale as needed

goal is to move as quickly as possible

rest 5:00 

10 push presses @ 135lbs/95lbs
20 kettle bell swings @ 53lb/35lb

*rest as needed – scale as needed
 goal is to move as quickly as possible

Jan
27

Wednesday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
pull up station
kettle bells
dumbbells

joint mobility drillz:
2:00 scarecrow
2:00 lumbar mobility

warmup:
5 wall slides
10 – 15 scap push ups


2 rounds of:
5 – 10 windmills
10 – 15 mobility push ups
14 – 16 alternating cossack squats


4 rounds of:
8 – 12 bench press @ dumbbell/kettle bell
10 – 14 bent over rows @ dumbbells/kettle bell
100′ bottoms up kettle bell carry 50′ right – 50′ left
*performed every 1:30 each station


as many rounds and reps as possible in 15:00 of:
6 handstand push ups
9 pull ups
12 alternating pistols
scale:
as many rounds and reps as possible in 15:00 of:
6 L-seated dumbbell presses
9 jumping pull ups or ring rows
12 alternating cossack squats or lateral lunges
*rest as needed

Jan
26

Tuesday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
pvc
rings/matador/box
barbell
rower


joint mobility drillz:
2:00 tricep mobility
2:00 glute mobility

warmup:
1 x burgeners

3 rounds of: 
3 snatch balance – scale @ pressing snatch balance

3 push press
3 overhead squats 
*performed every 2:00 – increase load every round – focus on position

skill/power

6 rounds of:
3 snatch pulls + 1 hang power snatch 
*performed every 2:00 increase load every round


metcon:
30:00 for quality of:
4 hang muscle snatches
4 hang power snatches
4 overhead squats
4 dips
2:00 rowing – calories
*snatch work load, lite to moderate and unbroken – goal sustainable and repeatable pace – increase load option



Jan
25

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 wod suggested with: 

mat 
lacrosse ball
foam roller
barbell
kettle bell

rower

joint mobility drillz:
2:00 shoulder mobility
2:00 latt mobility

warmup:
1:00 overhand grip static hang (accumulated, if needed)
5-10 minutes on running warm up or sprint start rowing drills 
10-15 scapular pull ups 


2 – 3 rounds of:
20 yards bear crawl 
10 front squats @ dumbbells
5-10 donkey kicks (try to find your balance point)


metcon:
1 round for time of:
50 kettlebell swings @ 70lbs/53lbs
400 meter run or 500 meter row
50 thrusters @ 45lbs/35lbs barbell
400 meter run or 500 meter row

50 pull ups
400 meter run or 500 meter row

50 thrusters
400 meter run or 500 meter row

50 kettlebell swing

Jan
24

Sunday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
box
bench

rower
barbell

joint mobility drillz:
2:00 hamstring mash
2:00 peck mobility

warmup:
2 rounds of:
:30 palloff hold @ band – bench
:30 lateral walk @ band left 
:30 lateral walk @ band right
:30 squats @ band
:30 side plank left 
:30 side plank right 
:30 russian step ups left 
:30 russian step ups left


strength:
5 rounds of:
5 bench presses @ 65%
*performed every 2:00


metcon:
“Christine”
3 rounds for time of:
500 meter row or 400 meter run
12 d-lifts @ body weight
21 box jumps @ 24″/20″

Jan
23

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.

Jan
22

Friday

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 wod suggested with: 

mat 
medicine ball
band

dumbbells
rower
slam ball

barbell

joint mobility drillz:
2:00 quad mash
2:00 shoulder mobility

warmup:
5 inch worms
10 – 15 scalpular push ups
20 – 30 plank or inverted shoulder taps


2 rounds of:
12 – 16 lateral lunges or cossack squats
5 – 7 seated medicine ball throws – verticle
5 – 7 single leg (box or broad) jumps 


strength:
3 rounds of:
5 shoulder presses – goal 5 rep heavy
:performed every 2:00 – increase load every round

as many rounds and reps as possible in 15:00 of:
station 1 – 10 renegade rows @ 40lbs/25lbs
station 2 – 15/10 calories row
station 3 – 30 walking lunges @ 40lbs/25lbs
station 4 – 40 sit ups
station 5 – rest

Jan
21

Thursday

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 wod suggested with: 

mat 
lacrosse ball
foam roller
slam ball
medicine ball

rower

joint mobility drillz:
2:00 hamstring mash
2:00 quad mobility
2:00 shoulder mobility
2:00 pec mobility

warmup:
3 rounds of:
10 russian twist – med ball
2 turkish get ups – right/left
10 straight (stiff leg) d-lifts – med ball
10 medicine ball cleans
*scale as needed

metcon:
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
jump rope
sit ups


finisher:
to be determined at time of wod

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