CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
21

Tuesday

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

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


strength:
4 rounds of:
12 crossbody curls
12 floor presses @ close grip
12 hammer curls
12 skull crushers
24 sit ups
*1:30 – 2:00 rest between rounds

metcon:
5 rounds times of:
30 kettle bell swings – goal is to perform them in less than the 1:00 time cap and beat your time every round
*performed every 2:00 – record times


*discussion on goals programming – lets run

Apr
20

Monday

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

joint mobility drillz:
:20 each position door frame scarecrow – modify by alternating arms 
1:00 door frame hamstring floss left  
1:00 door frame hamstring floss right
15 reverse snow angels
1:00 olympic wall squat 
:30 olympic wall squat internal rotation left 
:30 olympic wall squat internal rotation right


warmup:
2 rounds of:
8 sissy squats
8 alternating long lunges
8 goodmornings
16 glute bridges

metcon:
3 rounds of:
20 romanian deadlifts
20 bulgarian lunges
20 lateral lunges
20 monster walks

20 russian twist – left/right = 1rep
*2:00 – 3:00 rest between rounds – goal – based on light to no load is to go unbroken every round – if the reps causes you to have to break up the sets, take 1:00 – to 1:30 rest between movements – or subset moves with programmed rest between each subset – with out breaking form – keep this mind set with you at all times. also remember this little big bit of information, another way to tell that you have become stronger will be observed by how fast you move that bar/load and how many times you can lift it with out resting/breaking during a set.




Apr
19

Sunday

CrossFit BMW Virtual Class 9:00 a.m.

joint mobility drillz:
2:00 couch mobility
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

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

8 scap presses

metcon:
as many rounds and reps as possible in 7:00 of:
7 d-lifts
7 squats
7 shoulder to over heads

4:00 active rest with:
20 pike sit ups
20 v-ups
20 straddle sit ups
20 v-tucks

as many rounds and reps as possible in 7:00 of:
7 bent over rows (shoulder focus) aka gorilla row
7 hang cleans
7 muscle snatches

tabata: you call it

go for a walk – jog or – run at least 20:00

Apr
18

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.

Apr
17

Friday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Michelle


joint mobility drillz
12 shoulder rotations shrugs forward
12 shoulder rotations shrugs back ward 
12 shoulder rotations at arms extended out to the side forward
12 shoulder rotations at arms extended out to the side backward 

12 shoulder alternating crossovers
12 shoulder alternating raises


warmup:
20 jumping jacks
10 squats
10 burgener clean high pulls

strength:
25 – 20 – 15 – 10 reps of:
shoulder shrugs
prone grip dumbbell curls
alternating toe touches
*1:30 rest between rounds


metcon:
5 rounds of:
1:00 sumo d-lift high pulls
:30 lumber jacks right
:30 lumber jacks left
1:00 thrusters
*1:00 rest






Apr
16

Thursday

CrossFit BMW 6 a.m. virtual class Coach Jess
CrossFit BMW 5:30 p.m. virtual class Coach Jarrod

joint mobility drillz
2 rounds of:
5 inch worms – goal try to keep legs straight – progress from a wide to narrow stance over time
5 torso twist left/right = 1
5 I – Y – T – W’s

10 bootstrappers – goal full posterior chain stretch – tight grip on the front of the foot
10 squats
10 lunge to A-pose

strength:
4 rounds of:
8 – 12 tricep kick backs
8 – 12 bench presses @ close grip bridge
8 – 12 dips
8 – 12 skull crushers

*1:30 rest between movements for moderate to heavy loads or if increasing load every round – if using a lighter to normal load for strength – use a tempo based pattern for example :04 – :01 – :04 – :01 – or super set with no rest between movements and 1:00 – 1:30 rest between rounds

metcon:
as many rounds and reps as possible in 12:00 of:
10 jump land to squat – power to squat stance – hip drive – :03 pause – :03 ascend
10 half kneeling to explosive / dynamic knee drive – :03 pause – :03 descend – 5 right / 5 left
10 skater squats scale @ step in step out to curtsey lunge – maintain shoulder/hip balance and midline stability 
10 diamond push ups

Apr
15

Wednesday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Deven

joint mobility drillz
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – out to in – in to out – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1

warm up:
3 rounds of:
3 donkey kicks + 3 heal to ceilings + 3 fire hydrants left
3 donkey kicks + 3 heal to ceilings + 3 fire hydrants right
18 mountain climbers

5 rounds of:
:40 jog/run in place
:20 rest 
:40 max rep push up
:20 rest
:40 jog/run in place
:20 rest
:40 max rep sit ups
:20 rest 
:40 jog/run in place 
:20 rest
:40 max rep alternating lunges to squat
:20 rest
*the top of every minute for 30:00 you will be performing a movement – emphasize quality movement – scale up or down and or modify version appropriately for best results toward your goals

*beginners – just joining us – flip or change the numbers – 
:20 of work to :40 of rest
or 
:30 of work to :30 of rest
or 
:20 of work to :40 rest
modify by changing work to rest ratio each round for 24:00 – 30:00
as in 
– first round :40 work – :20 rest 
– second round :30 work – :30 rest
– third round :20 work – :40 rest

Apr
14

Tuesday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Jarrod

joint mobility drillz
12 perfect stretches @ 6r/6l elbow to instep – outside of knee touch – ceiling reach

warm up:
every 1:00 on the 1:00 for 8:00 perform:
:45 of bear crawls
8 – 12 v-tuck + 2 russian twist
4 alternating lateral lunges + 4 alternating reverse lunges
10 squats

strength:
3 – 5 rounds of:
8 – 12 lateral shoulder raises

8 – 12 flys – shoulder focus
8 – 12 shoulder raises
*1:00 – 1:30 rest between sets – to be performed at a pace and range of motion where one is in control of balance and well coordinated – dont sacrifice form for speed

metcon:
3 rounds of:
20 – 30 glute bridges

6 – 8 single leg d-lift
6 – 8 cossack squats or lateral lunges
20 – 30 single leg glute bridges – 10 – 15 right / 10 – 15 left
*1:00 – 1:30 rest between rounds – to be performed at a moderate to fast pace – no sacrifice form for speed – stay connected

4 rounds of:
15 – 25 sit ups


Apr
13

Monday

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 rotations

warm up:
2 rounds of:
12 sampson stretches to hamstring stretch
12 lunge to A-pose
12 bird dogs
12 d-bugs


metcon:
6 rounds of:
16 – 20 single arm rows to horizontal press 8/10 right – 8/10 left
8 – 12 single arm 1/4 turn hang clean & jerks
12 – 16 alternating renegade rows
*performed every 1:00 on the minute – 18:00 total – scale as needed

strength:
3 super set rounds of:
10 – 12 arnold presses
10 – 12 gorilla rows
20 sit ups
1:30 – 2:00 rest
8 – 16 hammer curls
8 – 16 over tricep extension
20 back extensions


cool down:
8 interlocked hand rotations left over right

8 interlocked hand rotations right over left
i.t. band stretches @ :20 each – alternating 1 right/1 left

laying spinal twist stretches @ :20 each – alternating 1 right/1 left 
greatest stretch alternating @ :20 each 1 right/1 left

Apr
12

Sunday

Schedule Update:
Virtual class times
Sunday – 9:00 a.m.
Monday thru Friday – 6:00 a.m. and 5:30 p.m. 

CrossFit BMW 9:00 a.m. virtual Class

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


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