CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
14

Friday

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

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

warmup:
10 squats
1:00 run in place or 100 meter run
20 bear crawl steps forward
20 bear crawl steps backward
1:00 run in place or 100 meter run
10 jump squats

metcon:
1 mile run
10 rounds of:
10 sprawls
15 squats
20 double unders
*scale as needed
1 mile run


May
14

Thursday

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

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 alternating single leg ground to sky touches 8right/8left

skill:
turkish get-ups 

*spend 10:00 working on skill base – focus on feet, knee and hand landing in the same spot each rep

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.

May
13

Wednesday

CrossFit BMW 6:00 a.m. online class: Coach Jarrod
CrossFit BMW 5:30 p.m. online class: Coach Jarrod

joint mobility drill:
1:00 hamstring floss
16 – 20 reverse snow angels
10 good mornings

warmup:
3 rounds of:
6 kang squats – goblet hold
12 single arm shoulder presses – 6 right/6 left
12 alternating reverse lunges – goblet hold
12 single arm thrusters – 6 right/6left
*1:00 rest

metcon:
2 rounds of:
1:00 of run in place – jump rope – or row
20 single leg v-ups
1:00 glute bridges
20 bird dogs
20 hang muscle cleans
10 standing windmills – 5 right/5 left

strength:
12 – 10 – 8 – 6 reps of:
bulgarian lunges
monster walks
lateral lunges
*rest as needed






May
12

Tuesday

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


joint mobility drill;
1:00 single flexed leg hip opener with hamstring chaser left/right
1:00 executive hip mobilization left/right
1:00 inch worms


warm up:
3 rounds of:
16 lateral leg raises
16 alternating shoulder taps
10 alternating lateral lunges or cossack squats

*goal is to perform each round unbroken with 1:00 rest between rounds – 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 

metcon:
4 rounds for max reps of:
:30 wall sit + alternating forward lunges
1:00 rest
*performed every 1:00 on the 1:00

4 rounds for max time of:
10 – 15 push ups + planks
1:00 rest
*performed every 1:00 on the 1:00

4 rounds for max reps of:
:30 of romanian d-lifts + :30 bent over row
1:00 rest
*performed every 1:00 on the 1:00

3 rounds for max reps of:
:30 hollow hold + pike sit ups
1:00 rest
*performed every 1:00 on the 1:00

20:00 run / row or bike





May
11

Monday

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

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

metcon:
as many rounds and reps as possible in 17:00 of:
17 burpees
17 front rack squats
17 d-lifts

metcon:
5 rounds of:
30 kettle bell swings
*performed every 2:00 – goal is to perform 30 swings russian or santa cruz in less than 1:00 – if you have light load add reps – stay consistant and under 1:00


May
10

Sunday

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

joint mobility drillz:
2 rounds of:
5 Y – T – W’s
8 lunge to A-pose
8 – 4 way lunges

8 scap presses
8 scap circles

full body assault:
8 push ups
8 squats
8 alternating lunges
16 sit ups

*no load

30 clean and jerks
16 hammer curls
16 lunges left
16 lunges right
16 over head tri extensions
16 squat + half squat
*with load

8 hand release push ups
8 jump squats
8 split lunges
16 russian twist

*no load

30 power snatches
16 floor presses
16 calf raises right
16 calf raises left
16 alternating sumo squat + sumo d-lift high pull
*with load

8 plyo push ups
8 jump to drop squats
8 hang splits to lunge
16 back extensions

*no load

30 alternating power clean and jerks to power snatches
16 bent over rows
16 glute bridges left
16 glut bridges right
16 romanian d-lift to alternating forward / lateral shoulder raises


finisher:
20:00 run/bike or row








May
9

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
8

Friday

No Online Classes Today.

May
7

Thursday

Schedule Update: No online classes Friday May 8th.
CrossFit BMW 6:00 a.m. Online Class Coach Jess

CrossFit BMW 5:30 p.m. Online Class Coach Deven

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

warm up:
2 rounds of:
12 bootsrappers
4 inch worms

12 lunge to A-pose

as many rounds and reps as possible in 8:00 of:
10 single leg ground to sky touches
10 alternating shoulder taps
10 v-tucks
10 back extensions

as many rounds and reps as possible in 4:00 of:
:30 balance right leg
:30 balance left leg

12 alternating d-bugs
12 alternating bird dogs


4 rounds of:
8 single arm left – single leg d-lifts right
8 single arm right – single leg d-lifts left
8 half kneeling windmills
8 half kneeling wood choppers
8 half kneeling windmills
8 half kneeling wood choppers

May
6

Wednesday

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

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

2 rounds of:
:30 bear crawl + :30 hollow hold
:30 squat hold + 10 air squats

:30 alternating single leg ground to sky touches + 10 skaters
*performed every 1:30

as many rounds and reps as possible in 5:00 of:
30 double unders
10 devils presses
10 single arm alternating snatches
10 single arm thrusters left
10 single arm thrusters right

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 single arm overhead lunges right
10 single arm overhead lunges left
30 sit ups

2:00 rest

as many rounds and reps as possible in 5:00 of:
30 double unders
10 devils presses
10 single arm alternating snatches
10 single arm thrusters left
10 single arm thrusters right

2:00 rest

as many rounds and reps as possible in 5:00 of:
10 single arm overhead lunges right
10 single arm overhead lunges left
30 sit ups

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