CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
5

Monday

joint mobility drillz:
12 lunge to a-pose

12 boot strappers
12 scorpions

warmup:
1 round of:
2:00 glute marches @ band
1:00 lateral band walk right
1:00 lateral band walk left
1:00 glute bridges @ barbell
:20 glute hold

1:00 fire hydrants right
1:00 fire hydrants left

strength:
5 rounds of back squats:
r1. 8 @ 65%
r2. 8 @ 67.5%
r3. 8 @ 70%
r4. 8 @ 75% – 80%
r5. 8 @ 75% – 80%
*performed every 3:00

1 round for time of:
75 wall ball shots @ 20lbs/24lbs
50 toe to bars
50 wall ball shots
25 toe to bars
25 wall ball shots

Oct
4

Sunday

joint mobility drillz:
warmup:
2:00 d-bugs
1:00 lateral leg raises
1:00 4 way lunges
1:00 leg raises
1:00 squats
1:00 fire hydrants

metcon:

4 rounds of:
5 lunges each leg – start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion – lunge out of the bottom without using your back leg – you can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so
*performed every 1:30

4 rounds for times of:
400 meter run
6 devils presses
12 alternating reverse lunges
400 meter run

*performed every 8:00

Oct
3

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
2

Friday

Box is closed

Oct
1

Thursday

jointmobility drillz:
2:00 shoulder mobility – lacross ball
12 scorpions
12 iron t’s

1:00 static hang
5 Y – T – W’s
1:00 handstand hold

2 rounds of:
5 scap pull ups
10 plank or inverted shoulder taps
20 mountatin climbers

as many rounds sand rerps as possible in 20:00 of:
5 pull ups – with band
10 push ups
15 squats

optional:
3 rounds of:
:40 side plank
:40 plank
:40 side plank
*performed every 1:00 on the 1:00


Sep
30

Wednesday

joint mobility drillz:
2:00 couch mobility
2:00 ankle mobility
4 way lunges
8 push ups

2 rounds of:
:30 overhead tricep extension
:30 shoulder taps
:30 bear crawls 
:30 bicep curls
*1:00 rest


4 rounds of:
8 – 12 dumbbell/kettle bell bench press
8 – 12 gorilla rows

*1:00 rest between rounds – scale and modify to all fitness goals– increase load every round for 

buy in every round:
1:00 of mountain climbers @ left + right = 1 
3 – 4 rounds for times of:

10 kettle bell swings
10 d-lifts 
10 kettle bell swings
10 leg lift overs x 2
10 kettle bell swings
10 goblet squats 
10 kettle bell swings

10 shoulder to over heads
10 kettle bell swings
10 reverse lunges @ alternating 
*performed every 6:00 – load @ 70lbs/53lbs kettle bell

Sep
29

Tuesday

joint mobility drillz:
2:00 hip opener
2:00 latt mobility

burgeners:
snatch


3 rounds of:
r1. 1 back squat @ 55%
r2. 1 back squat @ 60%
r3. 1 back squat @ 65%
*performed every 1:00 on the 1:00

strength:
8 rounds of back squats – goal 1 rep max:
r1. 1 back squats @ 70%
r2. 1 back squats @ 75%
r3. 1 back squat @ 80%
r4. 1 back squat @ 85%
r5. 1 back squat @ 90%
r6. 1 back squat @ 95%
r7. 1 back squat @ 100%
r8. 1 back squat @ 101%

*performed every 2:00

8 – 10 rounds of:
1 snatch – increase load every round for a 1 rep heavy
*performed 2:00 – first miss after round 5 wod is complete

Sep
28

Monday

joint mobility drillz:
12:00


warmup:
1 round for time of:
static hang
*overhand underhand mixed grip – goal – to change
grips as needed without letting go

2 rounds of:
20 goodmornings
20 bird dogs
2 – 3 wall climbs

3 rounds of:
burpee broad jumps – backward run to staring point

metcon:
5 rounds of:
12 d-lifts
12 power cleans
12 alternating reverse lunges
*performed every 4:00 – load – 135lbs/95lbs –

scale as needed – 55% / 65%

2 rounds of:
reverse snow angels
side plank
band pulls/press
side plank
*each move performed 1:00

Sep
27

Sunday

joint mobility drillz:
warmup:
3 rounds of:
3:00 glute marches @ band
1:00 lateral band walk right
1:00 lateral band walk left
1:00 glute bridges @ half body weight
:20 glute hold

1 round of:
8 snatch grip d-lifts + 4 muscle snatches + 8 back squats
4 power snatches + 8 rear rack presses + 4 overhead squats
4 snatch balances + 4 snatches

* ****** *** **** **:
*** ***** ***
** ********* ****** @ **lbs/**lbs
*scale as needed



Sep
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.

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