CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
12

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.

Sep
11

Friday

Box is closed today.

Sep
10

Thursday

Schedule Update:
Box is closed Friday September 11th.


joint mobility drillz:
2:00 shoulder mobility – lacross ball
2:00 latt mobility – foam roller

warmup:
1 round of:
1:00 bottom of squat hold
5 d-lifts + 5 muscle cleans + 5 pressess in jerk catch position
3 power cleans + 3 power jerks + 3 overhead squats – jerk grip
3 squat cleans + 3 front squats
3 szott presses + 3 jerks
*oly-bar – :20 rest after each complex


3 rounds of:
3 squat jerks
*performed every 1:30
if skill or mobility is an issue – stick with pvc or empty bar and work on getting lower each set – if skill nor mobility is not an issue – add load each round.

6 rounds of jerks:
2 @ 70%
2 @ 70%
2 @ 75%
2 @ 75%
2 @ 80%
2 @ 85%
*performed every 2:00

3 rounds for time of:
500 meter row
15 toes to bar – laying leg raises
15 handstand push ups – scaled handstand push ups

Sep
9

Wednesday

Update:
Mask must be worn in the gym at all times.
This means at all times, even to breath.

joint mobility drillz:
12:00 mobility

warmup:
4 rounds of:
5 overhead squats – power grip

strength:
6 rounds of front squats:
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
max reps @ 80%
*performed every 2:00

1 round for time of:
**** ***** ***
***’ ******* ******
*** ***** ***
***’ ******* ******
*** ***** ***


Sep
8

Tuesday

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap press

8 mobility push ups
8 bent over crossovers 

5 Y – T – W’s 

warmup:
2 rounds of:
5 dragon flys
10 turn overs
4 x 10 shuttle runs 1st round – 4 x 10 shuffle runs 2nd round

3 rounds of:
8 shoulder presses
:45 rest
10 ring rows
:45 rest
12 skull crushers
:45
10 laying leg raises
:45 rest


metcon:
4 rounds for time of:
60 double unders
30 kettle bell swings @ 70lb/53lb
15 overhead tricep extensions @ 53lb/35lb



Sep
7

Monday

joint mobility drillz:
10 ground to sky reaches

8 wrist twist – right over left
8 wrist twist – left over right
8 elbow rotations – up to down
8 elbow rotations – down to up 

running warmup:

3 rounds of:
1 row right
1 push up
1 row left
1 push up
1 clean
2 front squats
2 shoulder to overheads
*1:00 rest – dumbbells or kettle bells

metcon:
in 15:00 performed:
800 meter run
as many rounds and reps as possible of:
5 z-presses
10 push ups or modified handstand push up
15 air squats

5:00 rest

metcon:
in 15:00 performed:
800 meter run
as many rounds and reps as possible of:
10 clusters
15 russian twist – left/right = 1 rep






Sep
6

Sunday

joint mobility drillz:
:30 classic shoulder stretch + hip opener
:30 bilateral sink shoulder stretch external rotation + hip opener
:30 bilateral sink shoulder stretch internal rotation + hip opener

1:00 hip opener left
1:00 hip opener right

warmup:
3 rounds of:
4 donkey to burpees
:30 stretch body hold
8 strict knee to elbow 0404
*performed every 1:00 on the 1:00 for 9:00

3 rounds of:
:30 handstand hold
:45 crossbody mountain climbers
*performed every 1:00m on the 1:00 for 6:00

1 round of:
30 calorie row – increase intensity every 10 calories

5 rounds for times of:
20/16 calorie row
15 burpee box jump overs @ 24″/20″
200 meter run
20 single arm overhead walking lunges @ 53lb/35lb
10 right / 10 left

*performed every 6:00
*metcon program subject to change or modification


Sep
5

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.

Sep
4

Friday

joint mobility drillz:
10 cuban presses
10 Y’s
10 walking lunges
10 W’s
10 squats
10 T’s
10 band pull aparts

warmup:
2 – 3 rounds of:
row sprint starts 3/4 – half – 3/4 – full – full
5 strokes – with quick release
5 burpees
*:30 – 1:00 rest

metcon:
1 round for time of:
1000 meter row
50 thrusters @ 45lbs/53lbs
30 renegade rows = 1 push up + left row + right row @ 25lbs/15lbs


Sep
3

Thursday

joint mobility drillz:
10 cat cows
1:00 hamstring mobility right
1:00 hamstring mobility left
6 hip opener to hamstring chaser right
6 hip opener to hamstring chaser left

warmup:
10 pike sit ups – with medicine ball – arms locked out over head
2 turkish get ups – with medicine ball right
2 turkish get ups – with medicine ball left
10 straight leg d-lifts – with medicine ball
10 ball slams

tech/mech:
jump rope

d-lift cycling

5 rounds for times of:
500 meter row
15 d-lifts @ 225lbs/155lbs or 45% – 50% 1rep max
50 double unders
*6:00 time cap per round

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