CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
3

Tuesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
lacrosse ball + mat + barbell + bench

joint mobility drillz:
1:30 tri
1:30 shoulder
1:30 forearm


warmup:
12 push ups – barbell
12 reverse pulls – barbell
12 single leg lunges left
12 single leg lunges right


3 – 5 rounds of
1 – 3 bench presses – increase load every round – workout load

strength:
5 rounds of:
2 bench press @ 80% – dynamic
5 pull ups – barbell – supine
*performed every 2:00 – 2:30

metcon
4 rounds of:
8 – 12 sumo d-lift high pulls @ 115lbs/95lbs
8 – 12 box jumps @ 20″/24″

8 – 12 d – rolls
*each move performed every 1:00 for 12:00





Nov
2

Monday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
mat + foam + roller + band + rower + matador or rings


joint mobility drillz:
2:00 lat mobility
1:00 sampson stretch

warmup:
15 scap push ups
8 mobility push ups

pose running

2 rounds of:
:30 row
:30 handstand hold or plank
*:30 rest

2 rounds of:
:15 row
:15 support – top of dip 
:15 support – bottom of dip
*30 rest

800 meter run for time:

immediately perform

3 – 5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run

immediately perform

3 – 5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run





Nov
1

Sunday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
pcv + band + barbell + rower

joint mobility drillz:
8 cuban presses
1:30 – 2:00 band shoulder extraction
8 pass throughs
8 halos
8 scap presses

warmup:
1 round of:
20 bear crawl steps forward
20 bear crawl steps backward
10 ground to sky touches

1 round of:
2 – 4 wall climbs
10 overhead walking lunges

1 – 3 rounds of barbell cycle:
1 power clean and jerk + 1 power snatch
*increase load every round to wod load

1 round for time of:
800 meter run
20 ground to overheads @ 135lbs/95lbs
30 calorie row
800 meter run
30 calorie row
20 ground to overheads @ 135lbs/95lbs
800 meter run

Oct
31

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.

Oct
30

Friday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station indoor or outdoor 
outdoor suggested with:
foam roller
lacrosse ball
mat
barbell


joint mobility drillz:
1:30 latt mobility
1:30 glute mobility left
1:30 glute mobility right

warmup:
snatch complex + clean complex
5 muscle snatches + 5 overhead squats + 5 pressing snatch balances
rest
5 muscle clean & presses + 5 front squats & push presses+ 5 pull clean balances
rest
3 hang power snatches + 3 hang power cleans & jerks
rest
2 power snatches + 2 power cleans & alternating split jerks
rest
1 snatch + 1 clean & jerk

metcon:
5 rounds each of:
3 – 5 power snatches
3 – 5 overhead squats
3 – 5 power cleans & jerks
2 – 4 front rack lunges
3 – 5 hang power snatches
2 – 4 overhead lunges
3 – 5 hang power cleans
3 – 5 front squats
3 – 5 snatches
3 – 5 clean & jerks

*rest :15 – :15 – :30 – :45 – 1:00 – 1:15 – 1:30 – 1:45
– 1:30 – 1:15 – 1:00 – :45 – :30 – :15 – :15
95lbs – 75lbs /75lbs – 55lbs rest increase and decrease in :15 increments
movements are released from program after 5 rounds are complete





Oct
29

Thursday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
20lb – 30lb slam ball
mat
foam roller
lacross ball
kettle bell
band

rower

joint mobility drillz:
12:00 free style or prescribed mobility


warmup:
running drillz

1 – 3 rounds of:
row sprint drillz

metcon:
1 round for time:
2000 meter row
1 mile run
2000 meter row


or

8 rounds of:
500 meter row
200 meter run

Oct
28

Wednesday

joint mobility drillz:
1:30 tricep mash – barbell
12 iron t’s
12 scorpions

warmup:
4 rounds of:
3 – 5 power cleans – increase to metcon load
3 – 5 pendley rows
:30 – :45 pose running wall/jump rope drillz
*load & go – no programed rest

metcon:
1 round for time of:
15 power cleans @ 75%
400 meter run
12 power cleans @ 75%
400 meter run
9 power cleans @ 75%
400 meter run



Oct
27

Tuesday

set up station for indoor or outdoor wod
outdoor suggested with:
20lb – 30lb slam ball
mat
foam roller
barbell

bench
rower

joint mobility drillz:
8 bootstrappers
1:30 quad mash slam ball
1:30 hamstring mobility foam roller
8 bootstrappers

warmup:
2 rounds of:
10 ring rows
8 kipp swings or scap pull ups
6 mobility push ups
4 inch worms

3 – 5 rounds of

1 – 3 bench presses – increase load every round – workout load

strength:
5 rounds of:
3 bench presses @ 75% – 80%
*performed every 2:00 – 2:30 scale to a 3 rep heavy

metcon:
1 round for time of:
50 – 40 – 30 – 20 – 10 reps of:
calorie row
push ups
sit ups
*scale as needed to keep moving – 25:00 time cap





Oct
26

Monday

joint mobility drillz:
12 lung to a-pose
5 squat therapy
:45 – 1:00 hip opener complex


warmup:
30 clean & presses 45% – 55%

metcon:
200 meter run
5 rounds each of:
5 – 8

bulgarian lunges
goodmornings
low bar back squat
calf raises
single leg lunges left + right

high bar back squat
hamstring curls
straight leg d-lift
40 yard down and 40 yard back sprint
russian step ups left + right

*rest :15 – :15 – :30 – :45 – 1:00 – 1:15 – 1:30 – 1:45
– 1:30 – 1:15 – 1:00 – :45 – :30 – :15 – :15
200 meter run


Oct
25

Sunday

Box is closed.

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