CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
10

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 
band
barbell
lacrosse ball

joint mobility drillz:
2:00 chest/pec mobility
2:00 tricep mobility
1:00 hamstring floss

warmup:
2 rounds of:
:20 laying paloff hold left
:20 laying paloff hold right
:30 flys @ band
:30 reverse flys @ band
:30 tri – extensions @ band left 
:30 tri – extensions @ band right
:20 push up – mobility push up
:20 push up – dynamic push up


4 rounds of:
1 – 2 bench presses – increasing load every round
to you workout load

strength:
3 rounds of:
1 bench press starting @ 70% of your intended

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

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

metcon:
3 rounds for times of:
40 wall ball shots @ 20lbs/14lbs
40 kettle bell swings @ 53lbs/35lbs

Jan
9

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
8

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
barbell
rower

joint mobility drillz:
2:00 adductor mobility
2:00 tricep mobility
1:00 hamstring floss

warmup:
3 rounds of:
5 inch worms
:45 squat rocks
4 – 6 box jumps

*performed every 1:00 on the 1:00

4 rounds of :
1 – 3 back squats – warmup to workout load

strength:
3 rounds of:
1 back squat starting @ 70% of your intended

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

of your intended 1rm – take time – have your percentages
ready as you will need them for the workouts 
*performed every 1:00 – 2:00


1 round not for time of:
800 meter run or 1000 meter row
20 front rack walking lunges @ 53lbs/35lbs
40 front rack squats @ 53lbs/35lbs
400 meter run or 500 meter row
10 front rack walking lunges @ 53lbs/35lbs
20 front rack squats @ 53lbs/35lbs
200 meter run or 300 meter row

8 front rack walking lunges @ 53lbs/35lbs
10 front rack squats @ 53lbs/35lbs

*scale and modify as needed.

Jan
7

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
barbell

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

warmup:
2 rounds of:

1:00 squat rocks
1:00 bear crawl
1:00 shoulder taps

rounds of:
1 shoulder press + 1 push press + 1 push jerk

@ front & rear rack – 6 total reps
5 front squats
5 mobility burpees
*rest as needed


metcon:
3 rounds for max reps of:
1:30 of shoulder to overheads @ 95lbs/65lbs
1:00 rest 
1:30 of front squats @ 95lbs/65lbs
1:00 rest 
1:30 of burpee over the barbell 
1:00 rest
*scale as needed – score every 3rd round

Jan
6

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
foam roller
barbell
chin up station

joint mobility drillz:
1:00 hamstring floss 
1:30 hamstring mash

warmup:
8 banded d-lifts 
8 banded quad/ham
8 banded quad


2 rounds of:
2 d-lifts @ pose tech


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

3 rounds of: 
2 d-lifts @ 5lbs/10lbs heavier than last week this should be approximately 85% – 87.5% of your 1rm 
*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all @ 4121
*performed every 2:00

4 rounds of:
6 seated good mornings @ 4121
*performed every 2:00

2 rounds of:
8 pendley barbell rows @ 4121

*performed every 2:00

Jan
4

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
band

barbell

joint mobility drillz:
2:00 pec/shoulder
2:00 band extractions

warmup:
12 mobility push ups
8 I – Y – T – W’s
12 dips

warmup:
3 – 5 rounds of:
1 – 2 bench presses – increase load every round
to workout load – load and go

strenght
6 – 8 rounds of:
2 bench presses @ 5lbs/10lbs heavier than last week

– this should be approximately 85% – 87.5% of your 1rm 
*performed every 2:00 – strong drive on the ascend

:01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
6 bench press @ dumbbells /kettle bells @

5lbs – 10lbs heavier than last week.
*performed every 2:00 

2 rounds of:
8 rear rack bar shoulder presses or wide dumbbell

presses
*performed every 2:00

21 – 15 – 9 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows 

1:30 rest
*load determined @ time of wod

4 rounds of:
25 laying leg raises

Jan
2

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
1

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: 

band

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

warmup:
12 cuban presses
12 lunge to A-pose


2 – 3 rounds to sketch/outline and work your

start and finish foot position in the split jerk
on rubber flooring

3 rounds of:
1 muscle clean
1 power clean
1 squat clean
3 – 5 presses from the jerk catch position –

increasing load every round
*performed every 2:00

8 rounds of:
1 muscle clean + 1 push press
1 power clean + 2 push jerks
1 squat clean + 3 split jerk
*performed every 2:00 – 2:30 – increase load

every round for heavy complex
eliminate and replace any move to heavy to perform

– every round should have nine reps

as many rounds and reps as possible in 12:00 of:
6 handstand push ups
9 thrusters @ 53lbs/35lbs
12 chest to bar pull ups 

*goal for you is to stay focused with a relaxed
facial expression maintaining nasal breathing
throughout with a sustainable pace in every round

Dec
31

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
band

kettle bell
barbell
box – jumping pull ups
pull up/set up station -ring rows, jumping etc.

joint mobility drillz:
2:00 hamstring floss
2:00 couch mobility
2:00 hip mobility

warmup:
2 rounds of: 
5 halos right/left @ kettle bell 
10 single leg – single arm d-lift @ kettle bell right/left 
10 scap pull ups

5 rounds for times of:
7 d-lifts @ 225lbs/155lbs or @ 50% – 55%
14 chest to bar pull ups
500 meter row

*4:00 time cap per round – scsle as needed
pick up where you leave off

Dec
30

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 
foam roller
band

barbell
box

joint mobility drillz:
2:00 quad mobility

2 rounds of:
:30 of paloff hold@ squat
:30 of lateral band walk
:30 of single leg glute bridges 
:30 side plank

6 rounds of:
4 back squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 strong drive on the ascend

:01 pause to reset for breathing as if it was a
1 rep max each re

4 rounds of:
4 front squats @ 5lbs/10lbs heavier than last week
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack @ 5lbs/10lbs

heavier than last week
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
12 front rack squats @ 53lbs/35lbs 
9 toes to bar 
6 box jumps @ 24″/20″ 
*goal for you is to stay focused with a relaxed
facial expression maintaining nasal breathing
throughout with a sustainable pace in every round

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