CrossFit BMW: Benchmark Workouts » CrossFit BMW: Benchmark Workouts

Bench Press

crossfitbmw — Sat, 18 May 2013 04:00:01 +0000

Joint Mobility Drillz

Warm Up:
to be posted on white board

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Bench Press NE:
3 x 5, look to sustain with a 5lb to 10lb increase from last weeks 3 x 5

25 – 20 – 15 – 10 – 5 reps of
hands off push ups
walking lunges
ring dips
squats
for time
* scale up or down

5 17 13

crossfitbmw — Fri, 17 May 2013 04:00:00 +0000

The Story Of Frozen Food: A BirdsEye View

Joint Mobility Drillz

400 meter run backwards

Warm Up:
6 broad jumps
6 split lunges
3 skin the cats
3 forward rolls
3 rounds

5 power snatches @ 75lbs/115lbs
10 mountain climbers @ 4 count
5 rounds for time

400 meter farmers carry
400 meter run
400 meter farmers carry
400 meter run
20 turkish get ups
for time
*load to be determined

Back Squat

crossfitbmw — Thu, 16 May 2013 04:00:52 +0000

Joint Mobility Drillz

Warm Up:
to be posted on white board

Back Squat:
3 x 70%
3 x 80%
3 + x 90%

Back Squat NE:
3 x 5, adding 10lbs to 15lbs to last effort

3 timed rounds of:
30 kettlebell swings @ 1.5pood/2pood
15 burbees
30 double unders
*3:00 time cap on each round

Shoulder Press

crossfitbmw — Wed, 15 May 2013 04:00:05 +0000

Joint Mobility Drillz

Warm Up:
to be posted on white board

Shoulder Press:
3 x 70%
3 x 80%
3 + x 90%

Shoulder Press NE:
3 x 5, add albs to last effort

L – run
20 wall ball shots
3 rounds for time

5 14 13

crossfitbmw — Tue, 14 May 2013 04:00:10 +0000

Joint Mobility Drillz

Warm Up:
to be posted on white board

L – run
10 hang power cleans to push press
10 front squats
*load @ 95lbs/65lbs
3 rounds

“Michael”
800 meter run
50 back extensions
50 sit ups
*for time
*scale each wod as needed, deload or upload

DeadLift

crossfitbmw — Mon, 13 May 2013 04:00:43 +0000

Joint Mobility Drillz

400 meter run

Warm Up:
3 rounds of:
8 romanian deadlifts
8 box jumps @ 20″ / 24″
8 inch worms @ alternating 4 forward 4 backward

Deadlift:
3 x 70%
3 x 80%
3 x 90%

Deadlift NE:
5 x 5 working up to a heavy set of 5

800 meter row
40 burpees
20 toe to bars or 50 sit ups
for time

Over Head Squat

crossfitbmw — Sun, 12 May 2013 04:00:41 +0000

Joint Mobility Drillz

Warm Up:
5 bej squats
5 squat presses (use to call these szotts press)
5 banded goodmorings
3 rounds

Over Head Squat:
5 x 65%
5 X 75%
5 X 85%

Over Head Squat NE:
3 x 5, warm up to a moderate load that allows you to perform a flawless and repeatable rep for 3 sets.

Power Clean:
2 power cleans every 1:00 on the minute for 10:00
*focus on neat movement and a firm rack
*moderate to heavy

Bench Press

crossfitbmw — Sat, 11 May 2013 04:00:41 +0000

Eastern Market Outing Following The Wod Today:
Main purpose is to compare price and quality and determine the most convenient and practical way as a group to bulk purchase and divide produce and meats.

Joint Mobility Drillz

Warm Up:
10 supine ring rows
10 inverted push ups
10 bent over rows 5(rt) 5(lt)
3 rounds

Bench Press:
5 x 65%
5 x 75%
5 + x 85%

Bench Press NE:
3 x 5 example 5 x 5 x 5 x 5 x 5, first 2 sets being part of your warm up.

3 rounds of:
1:00 max rep sit up medicine ball throws @ 14lbs / 20lbs
1:00 max rep true push up
1:00 max rep broad jumps
1:00 max rep double unders

5 10 13

crossfitbmw — Fri, 10 May 2013 04:00:57 +0000

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
5 push jerks
10 reverse overhead lunges
3 rounds

4 rounds of:
hang power clean
front squat
push press
lunge (rt)
lunge (lt)
*1 round consist of 6 sets
*load @ dumbbell / kettlebell increasing load every round, going heavy
*do not set load down during round / rest as needed between rounds
*lunge performed in rack position

Every 1:00 On The 1:00: for 12:00
40 yard odd lift and carry

In Organic We Trust

Back Squat

crossfitbmw — Thu, 09 May 2013 04:00:55 +0000

Joint Mobility Drillz

Warm Up:
to be posted on white board

LBBS:
5 x 65%
5 x 75%
5 + x 75%

LBBS NE:
3 x 5, example:
5 x 5 x 5 x 5 x 5 1st 2 reps being part of your warm up increase load responsibly and respect the load, look to jump no more 10lbs per set

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
body weight deadlifts
push ups