CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
29

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 
foam roller
band 

pvc
barbell
box

joint mobility drillz:
2:00 lat mobility

warm up:
1:00 latt pull down – band
1:00 squat rocks
burgener warm up


strength/skill:
5 rounds of:
1 snatch jerk
1 over head squat
1 snatch balance
1 hang power snatch
1 hang snatch
*perform every 2:30 – increase load 2.5lbs/5lbs

from last week – every round as technique allows

3 – 4 rounds of:
1 hang snatch
1 snatch
*performed every 2:00 – increase load every round

metcon:
1 round for time of:
30 jumping pull ups
30 seated shoulder presses – pike
30 burpees over barbell

15 jumping pull ups
15 seated shoulder presses – pike
15 burpees over barbell


Dec
28

Monday

Schedule Update:
Normal training schedule Thursday January 31.
Friday open gym at 8:00 a.m. (done by 9:00 a.m.) training at 9:00 a.m. and 10:00 a.m. 


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
bench

barbell

joint mobility drillz:
1:30 hip mobility
1:30 forearm mobility

1:30 lumbar mobility
1:30 shoulder mobility

warm up:
3 rounds of:
3 d-lifts @ pose technique + 2.5lbs/5lbs heavier than last week @ 1211

3 rounds of: 
3 d-lifts @ 65% – 70% + 2.5lbs/5lbs heavier than last week @ 1211

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all + 2.5lbs/5lbs heavier than last week @ 2111
*performed every 2:00

4 rounds of:
6 seated good mornings + 2.5lbs/5lbs heavier than last week @ 2111
*performed every 2:00

2 rounds of:
8 pendley rows + 2.5lbs/5lbs heavier than last week @ 2111

*performed every 2:00

2 – 3 rounds of:
1 pull up
2 knee to elbow
3 toes to bar
*rest as needed – practice and skill

2 – 3 rounds of:
1 muscle up
2 pistols
3 kick to handstands or 3 handstand push ups
*rest as needed – practice and skill

Dec
27

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 
lacross ball
band
bench

barbell

joint mobility drillz:
2:00 shoulder/pec mobility
2:00 neck mobility


warm up:
2 rounds:
8 band pull aparts
8 band flyes
8 band rows
8 band tricep press downs

6 rounds of:
4 bench presses @ 65% – 70% + 2.5lbs/5lbs heavier

than last week @ 2111
*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 press @ dumbbells/kettle bells +2.5lbs/5lbs

choose a load that you can accomplish @ 2111
*performed every 2:00 

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

dumbbell presses +2.5lbs/5lbs @ 2111
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for
the next 4 weeks

30 – 8 – 6 – 4 – 2 reps of:
flyes + pull overs @ dumbbells
rest as needed 
landmine rows + dumbbell rows 

restas needed

4 rounds of:
25 russian twist

Dec
26

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.

Dec
25

Friday

Friday December 25th, 9:00 am and 10:00 am
open training scheduled.
Open gym training starts at
7:00 am- ends at 8:00 am

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: 

foam roller
mat 
lacross ball
jump rope
barbell


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

warm up:
1:00 rowing @ 70%

12 cuban presses
1:00 over hand grip hang from pull up bar
12 lunge to A-pose
1:00 under hand grip hang from pull up bar

1:00 rowing @ 80%

20 forward bear crawl steps + 20 backward bear crawl steps 
15 scap pull ups 
10 broad jumps 
4 wall walks

1:00 rowing @ 90%

3 rounds of:
4 power cleans @ 135lbs/95lbs
4 jerks @ 135lbs/95lbs
20 double unders
*5 rounds performed every 5:00 for times 

10 rounds for meters of:
1:00 rowing 
:30 rest
*goal for you is to stay focused with a
relaxed facial expression maintaining
nasal breathing throughout with a sustainable
pace in every other round – perform one round
in what you describe as your natural performing/resting
state – and the other in the regulated performance/resting
state prescribed

Dec
24

Thursday

Schedule Update:
Friday December 25th, 9:00 am and 10:00 am
open training scheduled.
Open gym training starts at
7:00 am- ends at 8:00 am

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: 

foam roller
mat 
kettle bell
box
pull up station – ring row – band


joint mobility drillz:
2:00 couch mobility
2:00 latt mobility


warm up:
2 rounds of:

5 kettle bell hip hinges 
5 single arm snatches
25 yard single arm overhead carries
5 single arm russian swings
5 single arm squats


30 – 12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed

1 round for time of:
500 meter row
8 burpee box jump overs @ 24″/20″
15 pull ups
30 kettle bell swings @ 70lbs/53lbs

rest

1 round for time of:
400 meter run
8 burpee box jump overs @ 24″/20″
15 pull ups
30 kettle bell swings @ 70lbs/53lbs

Dec
23

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: 

band
mat 
barbell


joint mobility drillz:
1:00 hip mobility @ band
1:00 squat rocks
1:00 shoulder mobility @ band


warmup:
12 bootstrappers
12 lunge to A-pose
12 kang squats

6 rounds of:
4 back squats @ 65% – 70% @ 2111
*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:
4 front squats @ 60% 
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack 
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs this week from last weeks numbers 

as many rounds and reps as possible in 12:00 of:
18 goblet squats 70lbs/53lbs
12 hanging leg raises or v-ups
6 burpees

30 – 12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed

Dec
22

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: 

band
pvc

mat 
barbell
rower

slam ball

joint mobility drillz:
2:00 banded scarecrow
2:00 latt mobility


warmup:
3 x burgeners @ snatch
1:00 wide grip hang from pull up bar

4 rounds of:
10 russian twist – press – pass throughs

*rest as needed

strength/skill:

5 rounds of:
1 snatch jerk
1 over head squat
1 snatch balance
1 hang power snatch
1 hang snatch
*perform every 2:30 – increase load every round as technique allows

3 rounds of:
1:30 ring muscle up progression
1:30 L-seat progression
1:30 handstand progression

*scsle as needed

metcon:

2 rounds for max reps of:
1:30 of row @ calories
:30 rest
1:30 of handstand push ups
:30 rest
1:30 of pose running @ band
:30 rest
1:30 of dips

*scale as needed

Dec
21

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: 

band
mat 
barbell
rower

slam ball

joint mobility drillz:
2:00 hip flexor mobility @ band
2:00 tricep mobility

warmup:

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 cuban presses


strength/skill:
5 rounds of:
5 clean & jerks – increase (manage) load every round with out decreasing form or speed – split & squat cleans allowed – “skill over all else”- get under the bar on the clean and on the jerk.
*2:00 rest

1 round for time of:
30 clean & “press” @ 40% – 50% of your 1 rep max


2 rounds of:
1:00 row @ 70% 
16 goodmornings

:45 rest
1:00 row @ 80%
12 assisted pull ups or ring rows

:45 rest
1:00 row @ 90%
1:00 hang from pull up bar

:45 rest

metcon:
2 rounds for times of:
500 meter row
8 power cleans 
20 pull ups
performed every 6:00

*load for power clean determined at time of wod



Dec
20

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
lacross ball

band
pvc
bench

barbell

joint mobility drillz:
1:30 pec mobility
1:30 shoulder mobility

warmup:
12 tri press downs
12 high forehead pulls

12 boot strappers
4 Y – 4 T – 4 W’s

6 rounds of:
4 bench presses @ 65% – 70% @ 4121
*performed every 2:00

4 rounds of:
6 bench press @ dumbbells – choose a load

that you can accomplish @ tempo – details at time of wod
*performed every 2:00 

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

dumbbell presses @ tempo – details at time of wod
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every
week for the next 4 weeks

30 – 12 – 10 – 8 – 6 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows 

1:30 rest

1 round of:
25 laying leg raises

25 alternating toe touches
25 v-tucks
25 pike sit ups

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