CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
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:
**** ***** ***
***’ ******* ******
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***’ ******* ******
*** ***** ***


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

Sep
2

Wednesdasy

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 preses for jerk catch pose
3 power cleans + 3 power jerks + 3 overhead squats – jerk grip
3 squat cleans + 3 front squats
3 squat cleans + 3 jerks
*oly-bar – :20 rest after each complex

strength/skill:
10 rounds of:
1 hang clean + 1 jerk
*performed every 1:30 – increase load every round
star @ 60% max jerk – form dictates load increase

as many rounds and reps in 16:00 of:
16 box step overs @ 24″/20″ @ 53lbs/35lbs
16 shoulder to overheads @ 53lbs/35lbs
16 alternating pistols
*start with shoulder press – push press – push jerk



Sep
1

Tuesday

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

warmup:
2 rounds of:
20 goodmornings @ band
20 bird dogs
3 wall climbs

3 rounds of:

3 broad jumps for distance
reverse run back
*no rest time component

tech/mech:

mixed grip conversation, for and against

5 rounds of:
1 d-lifts
r1. 55%
r2. 60%
r3. 65%
r4. 70%
r5. 75%

r6. 80%
*no scheduled rest between loading – 8:00 time cap


strength/skill:
8 rounds of:
3 d-lifts @ 85% 1rep max – or increase load every round 
– or linear progression
*performed every 2:00 – no chalk


tech/mech:
hiking the kettle bell on the first swing

5 rounds for time of:
24 kettle bell swings @ 70lb/53lb
12 alternating reverse lunges – goblet hold @ 70b/53lb
12 box jumps @ 24″/20″

Aug
31

Monday

joint mobility drillz:
2:00 psoas mash

warmup:
burgeners/snatch

800 meter run
or
1000 meter row

4 rounds of:
7 push ups or dips
7 lunges
7 burpees
7 squats

1 round of:
8 back squats + 8 d-lifts + 8 presses
4 muscle snatches + 4 overhead squats
4 power snatches + 4 snatch balances
4 hang snatches
4 snatches
*rest :15 – :20 between each segment

strength/skill:
5 rounds of:
1 hang snatch + 1 snatch – increase load every round from 55% – 75%
*performed as you load

4 rounds of:
1 hang snatch + 1 snatch
r1. 80% or 5% heavier than last set of 5
r2. 80% or 5% heavier than last set of 5
r3. 85% or 10% heavier than last set of 5
r4. 85% or 10% heavier than last set of 5

*performed every 2:00

metcon:
5 rounds for time of:
10 hang power snatches @ 95lbs/65lbs
30 double unders

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