CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
11

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
10

Friday

Schedule Update:
The Box is closed until May 1st. Hopefully.

CrossFit BMW is inviting you to a scheduled CrossFit Class.

CrossFit WOD @ 6:00 a.m.

CrossFit WOD @ 5:30 p.m.

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

warm up:
3 rounds of:
1:00 wall squat
16 lateral leg raises – 32 total
8 alternating shoulder taps with knee to elbow
12 mountian climbers – 6 mountain jacks – 4 half burpees

*goal is to perform each round unbroken with 1:00 rest between rounds – add 2 reps every round – scale as needed – use moderate pace – rest as needed between rounds – if you have to take breaks between or during movements – set a goal to rest between performances of half reps and time component 

strength:
3 superset rounds of:
8 – 16 goblet squats to bicep curl
8 – 12 single arm bridged floor press
*1:00 – 1:30 active rest between rounds – :30 – 1:00 of planks during 

metcon:
as many rounds and reps as possible in 8:00 of:
20 alternating bear static position pull throughs with tricep kick backs
4 alternating single side complexes of: forward – lateral – reverse lunges 
2 complexes of: 5 squats – 5 sit ups – 5 push ups 


Apr
9

Thursday

Schedule Update: Box closed today

Apr
8

Wednesday

CrossFit BMW is inviting you to a scheduled Zoom meeting.

Topic: CrossFit WOD @ 6:00 a.m.
Time: Apr 8, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/586184277?pwd=Q2g4MWRTVWI2cmtrWVBhWnBrdE5BQT09

Meeting ID: 586 184 277
Password: 8p0P5k

Topic: CrossFit WOD @ 5:30 p.m.
Time: Apr 8, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/385036092?pwd=NGV0cjVLUmkrTk9TbGlMUTl4a2E5QT09

Meeting ID: 385 036 092
Password: 7nHmE3

joint mobility drill:
: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

warm up:
2 rounds of:
5 clean pulls
5 front squats
5 hang clean & press – hang muscle clean + front squats and press
5 clean & press – muscle clean + front squats and press

running warm up:
12 figure 4 to reverse peddle left – right
12 figure 4 to forward peddle left – right
12 front wall running drills – left right + 1 – emphasize the pull
12 heel to butts – left right + 1 – emphasize the pull
12 ankle drillz – left right + 1 – emphasize the pull
12 drum majors- left right + 1 – emphasize the pull

as many rounds and reps as possible in 30:00 of:
800 meter run/1000 meter row – modify by 3:00 of front wall running pulls
20 hang squat cleans – dual or 10 right – 10 left

*scale with warm up variation – add – if form is solid – dynamic squat lands – jump lands


Apr
7

Tuesday

CrossFit BMW is inviting you to a scheduled CrossFit class.

Topic: CrossFit BMW WOD @ 6 a.m.
Time: Apr 7, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/383764987?pwd=cXN3b0hoZUpXaVNZajZDZVI5WUpMdz09

Meeting ID: 383 764 987
Password: 998383


Topic: CrossFit WOD @5:30 p.m.
Time: Apr 7, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/470771708?pwd=djBDK2RweVNMVExnODZlUHQzOTVHdz09

Meeting ID: 470 771 708
Password: 9uST1m

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

warm up:
3 rounds of:
20 bird dogs
3 inch worms

as many rounds and reps as possible in 10:00 of:
40 double unders – with or without a jump rope
20 walking lunges – no load

3 rounds of:
1:30 run – no clock no problem – stay locked in – run in place
1:00 glute bridges
:30 bulgarian lunge right – scale up to plyo
:30 bulgarian lunge left – scale up to plyo
:30 russian twist
*1:00 rest – goal is to move unbroken with nasal breathing through a 4:00 round – at the call of rotation you will move to the next movement – if you find that you are breathing through your mouth – slow your pace and breath through you nose

metcon:
4 rounds for max reps of:
:30 squats – scale up to jump squats or alternate
1:00 rest
:30 half burpee – to a squat or hands remaining on the floor – step if needed
1:00 rest
:30 calf raises – us a book – stair or floor – stay focused on proper form
*1:00 rest








Apr
6

Monday

CrossFit BMW is inviting you to a scheduled Zoom meeting.

Topic: CrossFit BMW WOD @ 6 a.m.
Time: Apr 6, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/415590740?pwd=eHhrOXRoNUJwQldIV0pld3ZaSzJhdz09

Meeting ID: 415 590 740
Password: 269208

Topic: CrossFit BMW WOD @ 5:30 p.m.

Time: Apr 6, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/529588847?pwd=RWFXUkw3WmViM2FWZzZoWXBmQ2F2UT09

Meeting ID: 529 588 847
Password: 144913

**As of Saturday, Zoom has required a mandatory password for login.

joint mobility drillz:
10 goodmornings
10 alternating lunge to A-pose
10 deep squat straight lever bootstrappers
10 lateral shoulder raises to flys

10 iron t’s

warm up:
3 rounds of:
5 turkish sit ups right – add bridge optional
5 turkish sit ups left – add bridge optional
10 laying leg raise to windsheild washers


strength/skill:
3 rounds of:
8 – 12 single arm straddle seated shoulder press – right
8 – 12 single arm straddle seated shoulder press – left
8 – 12 single arm/opposite supported single leg d-lifts to bicep curl – right
8 – 12 single arm/opposite supported single leg d-lifts to bicep curl – left *1:30 rest between press and d-lift movements for moderate to heavy loads or if increasing load every round – if using a lighter to normal load – use a tempo based pattern for example :04 – :01 – :04 – :01 – or super set with no rest between presses and d-lifts and – 1:30 rest between rounds and or add 2 more rounds


metcon:
as many rounds and reps as possible in 20:00 of:
5 hang clean & jerks right – traditional – dynamic
5 hang clean & jerks left – traditional – dynamic
8 half kneeling strict cross body raises right
8 half kneeling strict cross body raises left

20 sprint mountain climbers – strict midline enforced
:15 – :20 tall side plank – right – modify loaded
:15 – :20 tall side plank – left – modify loaded

*scale as needed – split – squat cleans – split – squat jerks – multi directional – moderate pace
*post rounds and comments on instagram @crossfitbmw

Apr
5

Sunday

Schedule Update 10:00 am Class Today

In these tough times, we must stay connected. Staying connected to routines that provide us with natural benefits that enhance our mental, physical, and emotional health is essential. Have you ever noticed the word “fit” in benefits? This time is also a time in which adapting and modification can be viewed as an emergency act as many of us have been restricted to very sedentary duties. As your coach, let me remind you that Crossfit prepares us through a structured physical environment to cultivate mental toughness, fosters a safe environment that allows us to channel our emotions, all while getting in structured positions to execute and endure at all faculties for a successful total body outcome. 

I encourage every one of you to stay in, and on your fitness routine, continue to work with your coaches to modify and stay close to your training partner via virtual training. I encourage you not to fall in the habit of turning to comfort foods, which can seem like a simple thing to do, especially in unprecedented times like this, but it will lead to greater setbacks, take this as a very strong suggestion.  I want to see each of you check in with me by phone, email, or by our virtual training platform that is being programmed continuously for better performance by your dedicated coaching team.

Please remember Not only do we benefit from stress reduction and strengthening the immune system by having a workout buddy, but we also have a higher chance of sticking with it! I am here and so are your other coaches and teammates, let’s Zoom in! 

Fitness Is The Hedge Against Sickness: cfhq

Reevaluate Your Nutrition Strategy Amid Covid 19 Doctors Say: cfhq

Based on the current news, CFBMW will be operating classes and personal training online for another four to eight weeks. Starting Monday April 6, we are asking that all participants register for virtual class training via Zen Planner in advance.

Starting Sunday April 12, all participants will need to have an active membership in order to attend classes. New members will need to download the Zen Planner member app on whatever device you will be using to register for classes, as well as download the Zoom app to streamline the process.

We are thankful and appreciative for all the ongoing support that you continue to show us. We ask moving forward, that any new and current members select a membership option at any level that they can continuing supporting CFBMW. If any of the options are cost prohibitive for you during the current economic situation, please contact info@crossfitbmw.com to discuss accommodations.

We appreciate your patience and support during this transition to a virtual training platform. CFBMW coaches are committed to being there with you all by providing, virtual classes, instruction and explanation on form, movement, mobility, and nutrition. Getting back to gym life and seeing you all there sweating it out, we hope happens sooner than later. But until then, we hope to see you in our zoom classes and posting on instagram.

So far our weekly schedule:
Sunday – 9:00 a.m.
Monday thru Friday – 6:00 a.m. and 5:30 p.m.

CrossFit BMW is inviting you to a scheduled Class.

Topic: CrossFit Class
Time: Apr 5, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/960759697?pwd=eGdweVFJQ1dwNVNzL0I4WUVMOEsxZz09

joint mobility drillz
2 rounds of:
5 hip rotations each direction
20 down dog calf marches
12 – 16 couch mobility moves

warm up: 2 – 3 rounds of:
10 mountain jacks
20 sit ups

endurance:
20:00 run or walk – goal is to keep moving for 20:00 – add 2:00 – 4:00 from last weeks run
*beginners or back to it runners – jogging to walking – mixing it up is ok – or just adjust your walk by altering your walking pace – as in speed it up/slow it down – use 
mapmyrun.com for distance or just keep moving to music, audio book or podcast for twenty minutes
*nasal breathing only

*experienced/conditioned atheletes and runners take the 4000meter/3mile run unbroken enforcing nasal breathing – if you find that you can’t keep nasal breathing – slow down your pace or walk until you are able to gain control of it again
*use 
mapmyrun.com for distance if you do not have access to a track 




















Apr
4

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
3

Friday

Scheduled CrossFit class at 5:30 p.m.

Topic: CrossFit WOD @5:30 p.m.
Time: Apr 3, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/868995922

Meeting ID: 868 995 922

Coach Jarrod is inviting you to a scheduled CrossFit Class.

Topic: CrossFit Class
Time: Apr 3, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/995636972

Meeting ID: 995 636 972


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:
5 inchworms + 2 shoulder taps + 2 bent over torso twist
5 cobra to fire + 2 rotations to downward dog + 2 calf marches
10 calf raises
10 alternating single leg calf raises
10 bunny hops

5 rounds of:
distance run/row
30 kettle bell swings
*performed every 4:00 – 5:00 – distance, modifications and time components to be determined and explained @ time of wod




Apr
2

Thursday


Hey everyone, we will be hosting another virtual WOD today at 6am and 11:30am! 
Please use links below. We are continuing to make the workouts with options for those with no load at home, so its accessible to everyone!

Topic: Virtual WOD w/ Jess 6AM
Time: Apr 2, 2020 06:00 AM America/DetroitJoin Zoom Meeting
6AM WOD w/ Jess

Topic: Virtual WOD w/ Jess 11:30AM
Time: Apr 2, 2020 11:30 AM America/DetroitJoin Zoom Meeting
11:30AM WOD w/ Jess

A few details that might be useful in preparation for the workout:

  1. Please join the meeting on-time; similar to in-person classes we will try to begin at the designated time and finish within the hour. 
  2. Upon arrival your audio will be muted; you can easily click the red mic on your screen to unmute as needed. 
  3. I recommend using a laptop and to select “grid view” in the top right corner of your screen for best view of all your teammates. The display from your smartphone works too, but is limited to “speaker view”.
  4. Check lighting and camera view to ensure I can see you at standing and in a push-up position; this will allow me to provide feedback on your movements just like in the gym.
  5. All workouts will include a body weight only and scaled up options (usually adding load or skill).
  6. For those who do not have traditional gym weights, here’s a link to household items that could easily substitute for load at home Weight substitution ideas
  7. You will need enough floor to lay, arms and legs extended and standing room to reach overhead and out to each side.

See you soon!

joint mobility drillz
12 arm circles forward
12 arm circles backward


warm up:
2 rounds of:
16 hollow rocks

16 superman back extension
16 alternating long-lunges
16 single leg overhead romanian d-lifts 8right/8left

skill:
turkish get-ups


metcon:
21-18-15-12-9-6 reps of:
push-up
v-up
thrusters 
every 3:00 starting @ 00:00 perform 3 burpees
*30:00 time cap – scaling of reps and movements – modifications – discussed at time of wod – mobility push ups – v-tucks etc.



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