CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
4

Thursday

CrossFit BMW 6:00 am Online Class: Coach Jessica
CrossFit BMW 5:30 pm Online Class: Coach Deven

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

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

8 scap presses 

as many rounds and reps as possble in 30:00 of:
200 meter run or 50 jumping jacks
1:00 plank
200 meter run or 50 mountain climbers
30 superman punches
200 meter run or 50 jumping jacks
15 side plank reach throughs left
15 side plank reach throughs right
200 meter run or 50 mountain climbers
30 alternating hang dumbbell/kettle snatches

Jun
3

Wednesday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Member / Coach Check In

joint mobility drill;
:30 single flexed leg hip opener with hamstring chaser left 

:30 single flexed leg hip opener with hamstring chaser right
:30 push throughs to alternating toe tap 

:30 mobility push up
:30 bootstrappers

warmup:
2 rounds of:
20 goblet goodmornings
2 x 4 way lunge left
2 x 4 way lunge right
:30 – :45 single arm overhead hold left
:30 – :45 single arm overhead hold right



strength/skill:
4 rounds of:
5 single arm – single leg d-lift left
5 single arm – single leg d-lift right
10 jump to squat lands
:30 rest


metcon:
as many rounds and reps as possible in 10:00 of:
200 meter run or 50 mountain climbers
8 power cleans left
8 power cleans right
18 alternating reverse goblet lunges



Jun
2

Tuesday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

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

warmup:
2 rounds of:
1:00 jumping jacks
1:00 mountain jacks
:30 right side plank reach throughs
:30 left side plank reach throughs
:30 single leg ground to sky reach right
:30 single leg ground to sky reach left
*:30 rest

metcon:
6 rounds for reps of:
2 alternating single arm devils press
10 squats

4 alternating single arm devils press
15 squats

6 alternating single arm devils press
20 squats

8 alternating single arm devils press
25 squats
10 alternating single arm devils press
30 squats……

*performed every 1:30 – 1:00 rest between rounds – pick up where you leave off every round

skill:
3 rounds of:
:30 plank kick throughs with hand tap
:30 plank to pike jumps
:30 rest
:30 v tuck hold
:30 hollow hold

*1:00 rest

Jun
1

Monday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

Schedule Update:
Online Class change from 6:00 am to 5:00 am Mon – Tue – Thur – Fri, 6:00 am on Wed starting next Monday June 8th.

joint mobility drillz:
8 shoulder rotations left
8 shoulder rotations right
8 scap presses

8 squats

warmup:
3 rounds of:
10 tricep kick backs
10 gorilla (delt) rows
10 dumbbell bicep curls to arnold press
10 reverse flyes

4 rounds for time:
400 meter run or 500 meter row
10 dumbbell/kettle bell outside shoulder to overheads
10 upright rows
400 meter run or 500 meter row
10 hang squat cleans
10 renegade rows





May
31

Sunday

CrossFit BMW 9:00 a.m. Online Class: Jarrod

joint mobility drillz:
1:30 couch stretch right – :45 forward – :45 backward 
1:30 couch stretch right – :45 forward – :45 backward
10 slow wall slides
:30 calf march

strength:
25 – 20 – 15 – 10 reps of:
squats
calf raises
lunges 
lateral leg raises
*1:30 rest between rounds

metcon:
30 alternating snatches cash in
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups 
30 alternating snatches cash out

May
30

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.

May
29

Friday

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

joint mobility drillz:
5 Y-T-W’s

6 alternating sampson stretches – take your time
:30 – 1:00 squat stretch
30 boot strappers

warm up:
2 rounds of:
4 way lunges left
4 way lunges right
12 bootsrappers
4 mobility push ups to alternating hip opener

12 lunge to A-pose

metcon:
1 round for max reps of:
burpees
*5:00 time cap

5 rounds of:
1:00 lateral lunges
:30 plank + :30 glute bridges
16 mountain climbers @ :01 hold
*performed every 1:00 on the 1:00


3 rounds of:
16 sit ups
:30 side plank right
:30 side plank left
16 back extensions
1:30 rest


May
28

Thursday

CrossFit BMW 6:00 a.m. Online Class: Coach Jessica
CrossFit BMW 5:30 p.m. Online Class: Coach Deven

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



May
27

Wednesday

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

joint mobility drillz:
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 high knees – left/right = 1
8 – 12 heel kicks – left/right = 1


warmup:
2 rounds of:
1:00 jumping jacks
:30 lateral line hops
:30 horizontal line hops
:30 lateral line hops
:30 horizontal line hops
:30 lateral plank walk
:30 lateral plank walk
:30 goodmornings @ body weight
:30 plank to knee taps
*1:00 rest – quick transitions

metcon:
7 rounds of:
10 alternating clean & jerks + 10 goblet forward lunges
200 meter run or 250 meter row or 1:00 run in place
1:00 rest
*performed every 1:00

skill:
1:00 plank
:15 rest
10 handstand push ups or 15 hand release push ups
:15 rest
:30 single leg hip bridge – right
:15 rest
:30 single leg hip bridge – left
*:30 rest



May
26

Tuesday

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

joint mobility drillz:
2 rounds of:
:30 lunge to A-pose
:30 squat rock squats
:30 boot strappers
:30 downward dog to up dog calf stretch
:30 scorpions
:30 iron t’s
*:30 rest

warmup:
3 rounds of:
1:00 forearm plank
15 – 20 pike sit ups
1:00 forearm plank
15 – 20 straddle sit ups
*1:00 rest

metcon:
3 super set rounds of:

12 – 16 romanian d-lifts
12 – 16 upright rows

1:00 rest
8 – 12 alternating single leg ground to sky touches with :02 pose
8 – 12 bird dogs with :02 pose


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