CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
12

10 13 14

Mobility Drillz

Sherwood Monday Mash episode, produced by Spealler
25:00 to perform 4 rounds of:

high hang squat clean
hang squat clean
squat clean
push press

high hang squat clean

hang squat clean
squat clean
push jerk

high hang squat clean

hang squat clean
squat clean
split jerk
400 meter run
*clean complex @ 90% 1rep max push press
*for load max @ 75% – 80% – 85% – 90% 1rep max push press
*rx’d @ 155lbs /105lbs

15:00 to complete 21 – 15 – 9 – 6 – 3 – reps of:
dead lift @ kettle bell /dumbbell @ 70lbs/50lbs
over unders
*scale reps and load as needed

as many rounds as possible in 10:00 of:
2 – 4 – 6 – 8…..escalating
burpee
pull ups
*scale @ 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 – 4 – ,,,,,,,,

Oct
12

10 12 14

REST DAY

Oct
11

10 11 14

Mobility Drillz

wod:
to be posted on white board

Oct
9

10 10 14

wod:
to be posted on white board

Oct
8

10 9 14

Rest Recovery or Open Gym
*details to be determined at scheduled wod

remember you want to spend upwards to 2:00 – 3:00 minutes per joint/muscle on the following


Shoulder Mobility via Lacrosse Ball
:mw

Scapular Mobility:mw 

Lower Leg Ankle Mobility:mw

Squatting with Turned Out Feet:mw

Open Up That Hip:mw

Better Over Head Squat Mobility:mw


10 Minute Squat Test
:mw

Oct
7

10 8 14

Mobility Drillz

back squat:
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +

snatch:
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +
*snatch follows back squat set to set, 3 back squats / 1 snatch – 2 back squats / 1 snatch – 1 back squat / 1 snatch…..

tabata this
*to be posted on white board

Oct
6

10 7 14

Mobility Drillz

for 1 rep max:
front squat
clean & jerk
*suggested pattern 1 @ 55% – 1 @ 65% – 1 @ 75% – 1 @ 85% – 1 @  90% – 95% –  1 @ 103% – 105%
*clean & jerk immediately follows the front squat
*details to be determined

:00 – :30 dead lift – hang muscle clean – muscle clean

:30 – 1:00 dead lift – hang muscle clean – muscle clean – shoulder press


1:00 – 1:30 dead lift – hang muscle clean – muscle clean – shoulder press- overhead lunge


1:30 – 2:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean


2:00 – 2:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean


2:30 – 3:00  dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat


3:00 – 4:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press


4:30 – 5:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean


5:30 – 6:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean 


6:30 – 8:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – thruster  


8:00 – 9:30 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster –
12:00 – 14:00

9:30 – 11:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift –

11:00 – 13:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch –


13:00 – 16:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge –


16:00 – 19:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat –

back squat –

19:00 – 22:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat –

22:00 25:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) –

25:00 – 28:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) -hang power snatch –

28:00 – 31:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat


31:00 – 33:30  dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat -snatch drop – 


33:30 – 36:30 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat  snatch drop – snatch
*load @ 115lbs/75lbs
 

Oct
5

10 6 14

Mobility Drillz

5 – 7 rounds for a 1 rep max of:
bench press
dead lift
3 @ 65% – 2 @ 75% – 1 @ 85% – 1 @ 95% – 1 @ 103% – 105% – 1 @ 105%+
20:00 time cap

For max reps and distance:
muscle up @ :60/:60
toe to bars @ :60/:60
handstand walk @ :60/:60 
muscle up @ :45/:15
toe to bars @ :45/:15
handstand walk @ :45/:15
muscle up @ :30/:30
toe to bars @ :30/:30
handstand walk @ :30/:30
(handstand walk progression 1progression 2)

Oct
4

10 5 14

 

Open Gym: 9:00 am to 10:00 am today

Oct
4

10 4 14

Organic vs. Spray – Free – What Is The Difference?:fm

Mobility Drillz

as many rounds and reps as possible in 10:00 of:
1 dead lift
1 hang power clean
1 front squat
1 push jerk
*details to be posted on white board

team wod:
*details to be posted on white board
 

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