CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
20

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
band

pull up station

joint mobility drillz:
2:00 shoulder mobility – band
2:00 hip mobility – plate

warmup:
1:00 hip flexor stretch – band
:30 butterfly glute bridges
5 hawaiian squats left/right
10 boot strappers

skill/strength:
5 rounds of:
5 back squats @ 65%
*performed every 2:00


metcon:
“Chelsea”
every 1:00 on the 1:00 for 30:00 perform:
5 pull ups
10 push ups
15 squats


scale:

every 1:00 on the 1:00 for 30:00 perform:
3 jumping pull-ups
6 knee push-ups
9 squats
*if you fall behind the clock, scale number of reps

Jan
19

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
band


joint mobility drillz:
2:00 shoulder mobility
2:00 hip mobility

warmup:
1:00 static hang from pull up bar 
running warm up drill 
10 – 15 scapular pull ups  

2 rounds of:
200 meter run
10 double kettle bell swings
10 double kettle bell shoulder press
50′ double kettle bell over head carry 

metcon:
1 round for time of:
25 burpees
*
must be completed before anything else
400 meter run
100 kettle bell swings @ 53lbs/35lbs @ santa cruz
100 box jumps @ 20″/24″
1000 meter row

*scale as needed

Jan
18

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 
foam roller
slam ball
band


joint mobility drillz:
scarecrow @ band :20 position
2:00 quad mash

warmup:
5 seated wall slides
10 scapular push up


2 rounds of:
5 – 10 windmills @ kettle bell @ right/left
1:00 medball peck activation
10 single arm kettle bell thrusters right/left
*performed every 1:30

strength:
3 rounds of:
8 – 10 half knelling presses right 
8 – 10 half knelling presses left 
12 – 15 overhead tricep extensions 
100′ farmers carry @ heavy
*performed every 1:30 – *inreased reps or weight

and decrease rest options detailed at time of wod

metcon:
as many rounds and reps as possible in 12:00 of:
3 weighted pull ups @ 35lbs/25lbs +
6 deficit push ups @ dumbbells
9 squats @ dumbbells/kettlebells

*inreased reps or weight options detailed at
time of wod

Jan
17

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 
foam roller
pvc
roller
barbell
pull up station


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

warmup:
:30 – 1:00 static hang from rings
5 wall slides
10 scap ring pull ups 

2 rounds of: 
10 d-bugs 
1:00 free standing/assisted handstand practice 

2 rounds of: 
1:00 pose run @ band 
1 – 2 wall climbs 
5 – 10 toes to rings 

skillz:
2 rounds of: 
3:00 of: handstand walk progression (use wall walks, partners to assist you for accumulated time inverted, practice your ability to balance and move) 
3:00 of: ring muscle up skill progression (practice on points of performance that you need the most work in) 

*scale as needed:
3 rounds of:
6 – 8 strict pull ups
6 – 8 supine ring or bar rows
:45 – 1:00 handstand hold
:45 – 1:00 plank hold
*performed every 1:30

2 rounds for max reps of: 
3:00 rowing 
2:00 ball slams 
3:00 rowing 
2:00 ring dips

Jan
16

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
15

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 
foam roller
band
pvc
roller
barbell
bench

box

joint mobility drillz:
2:00 shoulder mobility
2:00 adductor mobility
2:00 abductor mobility

warmup:
2 rounds of:
paloff hold 
kneeling shoulder press @ band
good mornings @ band
side planks
russian step ups
*performed every :30 – move through with as little rest as possible

strength:

5 rounds of:
3 shoulder presses – increasing load every round
*performed every 2:00 – goal 3 rep max

metcon:

as many rounds and reps as possible in 16:00 of:
60 double unders
40 air squats
20 walking lunges @ farmers carry @ 70lbs/53lbs

*or increase load every round


Jan
14

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 
foam roller
pvc
roller
barbell
pull up station


joint mobility drillz:
2:00 lumbar mobility
2:00 bicep mobility

warmup:
1:00 row @ 65% effort
1:30 power clean warm up


1:00 overhand grip hang 
10 lunge to A-pose
1:00 underhand grip hang 
20 bear crawl steps forward 
20 bear crawl steps backward


1:00 row @ 75% effort
1:30 power clean warm up

:30 shoulder taps @ plank
10 – 15 scapular oull ups
2 – 4 wall walks
5 – 10 broad jumps


1:00 row @ 85% effort
1:30 power clean warm up 


4 rounds of the following couplet:
1 round for max reps of:
500 meter row
max rep chest to bar pull ups
*3:00 time cap


1:00 rest

1 round for max reps of: 
400 meter run or 500 meter row
max rep power cleans @ 155lbs/135lbs 
*3:00 time cap


1:00 rest

*score example: 
round 1: 20/13 = 33 
round 2: 17/10 = 27
round 3: 19/11 = 30
round 4: 15/ 9 = 24

*32:00 of workout time

Jan
13

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 
band
pvc
kettle bells
chin up station

joint mobility drillz:
2:00 thoracic cavity
2:00 latt mobility

warmup:
10 floor slides
5 squat therapy 
10 cuban press @ snatch grip 

2 rounds of:
burgeners

strength/skill:

3 rounds of:
1 muscle snatch + 1 hang muscle snatch
1 power snatch + 1 hang power snatch
1 split snatch + 1 hang split snatch
1 overhead squat
*performed every 2:00 – increase load every round as technique allows

10 rounds of:
2 snatches @ 1 x 1
*performed every 1:30 – :05 – :07 between each single – these may be varied 

as many rounds and reps as possible in 9:00 of:
12 ball slams
6 hand stand push ups
3 snatch drops or snatch splits @ 115lbs/75lbs

Jan
12

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 
band
kettle bells
chin up station

joint mobility drillz:
2:00 shoulder distraction @ band 
2:00 scarecrow @ band

warmup:
12 cuban presses
12 lunge to A-pose

3 rounds of: 

*8 – 10 muscle clean & press left @ dumbbell/kettle bell
8 – 10 muscle clean & press right @ dumbbell/kettle bell
*8 – 10 supine ring rows 
8 – 10 strict toe to bars 
*performed every 1:30 – use two dumbells/kettle bells
holding one in the front rack or farmers carry position while performing
with the other 

3 rounds for times of:
500 meter row
10 clean & jerks left @ dumbbell/kettle bell @ 53lbs/35lbs
10 clean & jerks right @ dumbbell/kettle bell @ 53lbs/35lbs 
20 pull ups 
*performed every 5:00 – use load appropriate for you to perform unbroken

the get down

Jan
11

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 
foam roller
band
barbell

joint mobility drillz:
2:00 hamstring mobility
2:00 lumbar mobility
1:00 hamstring floss

warmup:
2 rounds of:
:30 single leg glute bridge left
:30 single leg glute bridge right
:30 lunge to A-pose 
:30 boot strappers
:30 lateral band walk left
:30 lateral band walk right
:30 russian step ups left
:30 russian step ups right 
:30 side plnk left 
:30 side plank right
*perform with as little rest as possible 

4 rounds of:
1 – 2 d-lifts – increrase load every round to
workout load

strength:
3 rounds of:
1 d-lift warming up to and starting @ 70% of your

intended 1rm – increasing load every round.
*performed every 1:00 – 2:00  – not to exceed 90%

of your intended 1rm – have your percentages ready
as you will need them for the workouts

6 rounds of:
4 chin ups @ load or @ assistance @ band
*performed every 2:00

4 rounds of:
6 seated good mornings – increase load every round
*performed every 2:00

2 rounds of:
8 pendley rows @ 2111 – increase load every round

8 roll outs
*performed every 2:30

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