CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
9

Wednesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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 wod
outdoor suggested with:

band
kettle bell or dumbbell
barbell
rower
slam ball

joint mobility:
2:00 shoulder band extraction
2:00 squat mobility

warmup:
2 rounds of:
5 halos @ kettle bell each direction
5 single leg d-lifts each side

2 rounds of:
5 wind mills + 5 presses + 5 presses
30 yard waiter carry
*rest as needed – perform on both sides

2 rounds of:
5 kettle bell snatches
5 overhead reverse lunges
*rest as needed – perform on both sides

metcon:

5 rounds of:
5 snatch grip d-lifts :15

5 sgdl + 5 power snatches :30
5 sgdl + 5 ps + 5 overhead squats :45
5 sgdl + 5 ps + 5 ohs + 5 snatch balance :60
5 sgdl + 5 ps + 5 ohs + 5 sb + 5 hang power snatches 1:15
5 ps + 5 ohs + 5 sb + 5 hps + 5 heaving snatch balance :60
5 ohs + 5 sb + 5 hps + 5 hsb :45
5 sb + 5 hps + 5 hsb :30
5 hps + 5 hsb :15
5 hsb

5 rounds for time of:
250 meter row
10 ball slams
*use a 1:1 work rest ratio, or alternate rounds with a partner – push the intensity during work periods

Dec
8

Tuesday

Stay Home If You Feel Sick.Wash Your Hands, Use Sanitizer.
Please try and 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 wod
outdoor suggested with:

band
barbell

joint mobility drillz:
2:00 adductor mobility
2:00 shoulder mobility
2:00 calf mobility


warmup:
2 rounds of:
8 banded d-lifts 
:30 static hang

8 bootstrappers
:30 active hang

skill/strength:

3 rounds of:
3 sumo d-lifts

*increase load every round – perform every 2:00

3 rounds of: 
3 d-lifts @ 65% – 70% @ 4122

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance
*performed every 2:00

4 rounds of:
6 seated good mornings @ tempo
*performed every 2:00

2 rounds of:
8 pendley rows

*performed every 2:00

2 rounds of:
:20 full support on rings/matador
:10 catch position on rings/matador
*performed every :30

metcon:

every 1:00 on the 1:00 for 6:00 perform:
8 – 10 supine rows – bar/rings/matador
:45 plank – medicine ball

Dec
7

Monday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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 outdoor wod
suggested with:
mat
band
bench

barbell
jump rope
kettle bells or dumbbells


joint mobility drillz:
2:00 calf mobility
2:00 lumbar mobility

warmup:
12 lunge to a-pose
6 inch worms

strength/skill:

8 rounds for “quality” and load of:
1 hang power clean + 1 power clean + 1 hang clean + 1 clean
*increase load every round ending at a moderate to heavy

in the complex – work on establishing consistency building
with light to moderate weight or a linear progression – if
for load – load increase may cause you to eliminate a movement
from the complex at any given round
*performed every 2:30


perform:
8 bulgarian lunges :30

8 bulgarian lunges 8 dips :45
8 bulgarian lunges 8 dips 8 lunges :60
8 dips 8 lunges :45
8 lunges :30
:30 lateral band steps right @ band :15
:30 lateral band steps left @ band :15
:60 band march
*increase load every round

metcon:
as many rounds and reps as possible in 10:00 of:
30 double unders 
10 lateral burpees over barbell 
10 shoulder to overheads @ 115lbs/95lbs

Dec
6

Sunday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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 wod
suggested with:
mat
lacross ball
medicine ball
bench barbell
kettle bell or kettle bell
dumbbells


2:00 couch mobility
2:00 shoulder mobility

6 rounds of back squat:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90% 
8 @ 75% 
8 @ 75% 
8 @ 75%
*performed every 2:00 – 2:30


as many rounds and reps as possible in 15:00 of:
50 
air squats
40 kettle bell swings @ russian @ 53lbs/35lbs
30 bench presses @ 95lbs/65lbs
20 walking lunges @ 53lbs/35lbs
10 dynamic supine rows


Dec
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.

Dec
4

Friday

Box Closed Today

Dec
3

Thursday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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 wod
suggested platform for ring rows with:
mat
foam roller
barbell
rower
box – jumping pull ups


joint mobility drillz:
1:30 couch mobility
1:30 hip mobility
1:30 hamstring mobility


strength:
5 rounds of:
3 bench press

9 bent over rows or single arm dumbbell rows
14 glute bridges @ load used for bent over rows
*performed every 3:00 – increase load every round
for a 3 rep heavy, don’t go to muscle failure – fitness,
work on establishing consistency building with light to
moderate weight or a linear progression.

metcon:
1 round for time of:
”Jackie”
1000 meter row
50 thrusters @ 45lbs/35lbs
30 pull ups


when the running clock hits the 15:00 mark perform:

1000 meter row
25 thrusters @ 65lbs/55lbs
15 chest to bar pull ups 

Dec
2

Wednesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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 wod
outdoor suggested with:
foam roller
barbell
lacross ball

joint mobility drillz:
2:00 squat mobility
2:00 forearm mobility
2:00 hip flexor mobility
2:00 glute mobility
2:00 ab mobility
16:00 total

4 – 6 rounds of:
1 clean pull + 1 power clean + 1 hang power clean – increase load every round build to a moderate load 65% – 75%
*performed every – 3:00 – option to add 30 mountain climbers

1 round for time of:
buy in: 50 double unders
4 rounds of:
3 d-lifts + 2 power cleans + 1 hang power clean

buy in: 50 double unders
3 rounds of:
5 d-lifts + 3 power cleans + 2 hang power cleans

buy in: 50 double unders
2 rounds of:

6 d-lifts + 4 power cleans + 3 hang power cleans

cash out: 50 double unders
*scale/modify – dumbbells/kettle bells – 100 single unders

Dec
1

Tuesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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:
lacross ball
slam ball – mashing
rower


joint mobility drillz:
2 rounds of:
2:00 pec – shoulder mobility
2:00 quad mash

2 rounds of:
8 boot strappers
8 inch worms
8 scorpions
8 iron t’s


1 round for time of:
50 burpees
400 meter run or 500 meter row
50 dips
50 push ups
400 meter run or 500 meter row
150 walking lunges
400 meter run or 500 meter row
200 squats
400 meter run or 500 meter row
150 lunges
400 meter run or 500 meter row
50 sit ups
50 supine rows
400 meter run or 500 meter row
50 burpees
*30:00 time cap






Nov
30

Monday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and 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
band
kettle bell for mobility
slam ball
medicine ball
bar of truth – (pvc)
jump rope


joint mobility drillz:
2:00 shoulder extraction
2:00 calf mobility

warmup:
3 rounds of
:20 static hang
10 ball slams
5 kip swings
5 medicine ball cleans
:20 ropeless double unders

1 round of burgener snatch progression:

1 round of burgener clean and jerk progression:

3 – 5 rounds of:
1 – 3 power snatches + clean and jerks
*increase load every round to workout load

metcon:
as many rounds and reps as possible in 15:00 of:
35 double unders
9 clean ansd jerks @ 135lbs/95lbs
6 power snatches @ 135lbs/95lbs
3 bar muscle ups or 6 chest to bar pull ups



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