CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
8

Friday

No Online Classes Today.

May
7

Thursday

Schedule Update: No online classes Friday May 8th.
CrossFit BMW 6:00 a.m. Online Class Coach Jess

CrossFit BMW 5:30 p.m. Online Class Coach Deven

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

warm up:
2 rounds of:
12 bootsrappers
4 inch worms

12 lunge to A-pose

as many rounds and reps as possible in 8:00 of:
10 single leg ground to sky touches
10 alternating shoulder taps
10 v-tucks
10 back extensions

as many rounds and reps as possible in 4:00 of:
:30 balance right leg
:30 balance left leg

12 alternating d-bugs
12 alternating bird dogs


4 rounds of:
8 single arm left – single leg d-lifts right
8 single arm right – single leg d-lifts left
8 half kneeling windmills
8 half kneeling wood choppers
8 half kneeling windmills
8 half kneeling wood choppers

May
6

Wednesday

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

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

2 rounds of:
:30 bear crawl + :30 hollow hold
:30 squat hold + 10 air squats

:30 alternating single leg ground to sky touches + 10 skaters
*performed every 1:30

as many rounds and reps as possible in 5:00 of:
30 double unders
10 devils presses
10 single arm alternating snatches
10 single arm thrusters left
10 single arm thrusters right

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 single arm overhead lunges right
10 single arm overhead lunges left
30 sit ups

2:00 rest

as many rounds and reps as possible in 5:00 of:
30 double unders
10 devils presses
10 single arm alternating snatches
10 single arm thrusters left
10 single arm thrusters right

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 single arm overhead lunges right
10 single arm overhead lunges left
30 sit ups

May
5

Tuesday

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

snatch progression

warmup:
2 rounds of:
1:00 run in place/row/or jump rope
:30 right side plank
:30 left side plank
:30 right lateral leg raise
:30 left lateral leg raise
1:00 alternating bird dogs
:30 d-lift + squat
*1:00 rest

3 rounds of:
10 alternating single arm power snatches – add splits / squats

10 mountain climbers @ 2 count
*1:00 rest

3 rounds of:
7 squat cleans
7 burpees over dumbbells
*1:00 rest

4 rounds of:
:30 floor press
:30 rest
*1:00 rest

4 rounds of:
:30 hollow hold
:30 rest
*1:00

4 rounds of:
200 meter run
25 walking lunges

*rest as needed



May
4

Monday

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

joint mobility drillz:
:30 classic shoulder stretch right
:30 classic shoulder stretch left
:30 bilateral sink shoulder stretch external rotation 
:30 bilateral sink shoulder stretch internal rotation
warm up:


2 rounds of:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses
8 scap circles
8 squats

5 rounds of:
8 – 10 down ups + max rep half burpees
1:00 rest
*perform every 1:00 on the 1:00 for 10:00 – post max reps

5 rounds of:
5 squats @ dumbbells + 5 bent over rows + 5 floor presses
1:00 rest
*perform as many rounds and reps as possible in 1:00 and pick up where you leave off the following round – every 1:00 on the 1:00 for 10:00

5 rounds of:
30 double unders + max rep forward lunges
*perform every 1:00 on the 1:00 for 5:00 – post max reps

5 rounds of:
20 alternating single leg v-ups or 15 – 20 sit ups
*perform every 1:00 on the 1:00 for 5:00

May
3

Sunday


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


joint mobility drillz:
1:00 external hip rotation right
1:00 external hip rotation left
8 scap push ups
8 scap presses
8 bent over cross overs


warmup:
every 1:00 on the 1:00 for 3:00 for max reps:
:20 bounds
:20 ground to over heads
:20 renegade rows = push up – row right – push up – row left

2:00 rest

metcon:

every 1:00 on the 1:00 for 18:00 perform:
bounds – verticle in place – horizontal focus verticality not distance
ground to over heads
renegade rows = push up – row right – push up – row left
*perform each move for the same number of reps


20:00 run / row / bike – with nasal breathing

May
2

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
1

Friday

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

warmup:
8 wrist twist – right over left
8 wrist twist – left over right
8 elbow rotations – up to down
8 elbow rotations – down to up

strength:
4 superset rounds of:
12 – 16 arnold presses
12 – 16 tri-kick backs
1:30 rest
12 – 16 bent over rows
12 – 16 overhead tri-extension
1:30 rest


metcon:
2 rounds of:

:45 run / jog / jump rope
:45 plank – forearm
:45 run / jog / jump rope
:45 ground to sky reaches
:45 run / jog / jump rope
:45 wall sit or squat hold
:45 run / jog / jump rope
:45 glute bridges
*1:00 rest between rounds – performed every 1:00 on the 1:00

2:00 rest

every 1:00 on the 1:00 for 9:00 perform:
:30 forearm curls
:30 calfe raises
:30 frog leg glute bridges



Apr
30

Thursday

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

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap presses
8 bent over crossovers


strength:
4 rounds of:
12 – 16 lateral shoulder raises
12 – 16 reverse flyes
12 – 16 forward shoulder raises 
12 – 16 up right rows
24 – 30 russian twist
*1:30 – 2:00 rest between rounds if you are working lite weight and or going for intensity – or 1:00 – 1:30 rest between supersets of above


as many rounds and reps as possible in 8:00 of:
6 cossack squats
10 single leg ground to sky touches – 5 right/5 left
10 bird dog
5 split squats

1:00 rest

as many rounds and reps as possible in 3:00 of:
5 burpees
10 squat jumps
8 single count mountain climbers


every 1:00 on the 1:00 for 6:00:
:30 hollow hold
:30 super man hold


3 rounds of:
10 – 15 v-tucks
10 – 15 laying toe touches
*performed every 1:00 on the 1:00



Apr
29

Wednesday

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 rotationswarmup:

2 rounds of:
1:00 run in place
:30 dive bomber push ups
:30 inch worms
:30 reverse snow angel
:30 squat hold
:30 goodmornings
*:30 rest

4 rounds of:
10 – 15 hand release push ups
10 – 15 squats
10 – 15 sumo d-lift high pulls
*1:00 rest – performed every minute on the minute

4:00 rest

2 rounds for time of:
10 hand release push ups
10 squats
10 sumo d-lift high pulls
*6:00 time cap

4:00 rest

2 rounds of:
:30 right side plank
:30 left side plank
:30 superman hold
:30 hollow body hold
*performed every minute on the minute



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