CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
29

8 30 14

Schedule Update: 
Monday September 1st 9:00am and 10:00am “Open Gym” only. A default wod will be on the white board or you can free style it, keeping in mind we are in a strength cycle.

As of September 1st Monday and Friday 4:30pm classes are no longer on schedule.

Mobility Drillz

wod:
to be posted on white board

Aug
28

8 29 14

Mobility Drillz

wod:
to be posted on white board

Aug
27

8 28 14

Mobility Drillz

front squat / clean & jerk:
3 front squats @ 55% 1 push jerk
2 front squats @ 65% 1 push jerks
1 front squat @ 75%
1 clean & jerk @ 75%
1 front squat @ 85%
1 clean & jerk @ 85%
1 front squat @ 95%
1 clean & jerk @ 95%
1 front squat @ 103 – 105%
1 clean & jerk @ 103 – 105%
*details to be posted on white board

for time, 3 every 6:00 for 18:00 rounds of:
400 meter run
10 alternating kettle bell snatches @ 50lbs/70lbs
20/15 ring dips
400 meter run
*scripts to be detailed at time of wod

Aug
26

8 27 14

Mobility Drillz

 snatch:
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103 – 105%

5 – 7 rounds of:
1 shoulder press 
3 romanian dead lifts @ load
3 bent over rows @ load
*details to be posted on white board

3 x 8oo meter runs for times:

Aug
25

8 26 14

Mobility Drillz

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

every 1:00 on the 1:00 for 21:00:
1st minute 15 kettle bell swings
2nd minute 12 walking lunges @ load
3rd minute 10 burpee |
*details posted at time of wod

extra:
1 rope climb
10 hollow rocks
2 rope climbs
20 hollow rocks
3 rope climbs
30 hollow rocks
 

Aug
24

8 25 14

Mobility Drillz

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

3 rounds for time of:
400 meter run
2:00 of max rep double unders
1:00 of max rep  muscle ups

3 rounds of:
5 chest to bar pull ups @ load
5 ring dips @ load 

Aug
23

8 24 14

Rest Day

Congratulations to Ruth Johnson in her Senior Olympic track and field placements and qualifying for the National Senior Games:

50 meter – time: 8.17 1st place.
100 meter – time: 15.18 1st place.
200 meter – time: 31.75 1st place.

 

Aug
22

8 23 14

Anyone interested in taking a Saturday after the wod or Sunday active weekend warrior style rock climbing trip to Planet Rock? If so, take a look at this link

Mobility Drillz

wod:
to be posted on the white board

Aug
21

8 22 14

Mobility Drillz:

5 rounds of:
7 bench press 
15 wall ball shots 
7 toe to bars

7 – 9 rounds:
3 – 2 – 1 reps for time of:
dead lifts
box jumps
*details to be posted @ time of wod


Source: Fix.com

Aug
20

8 21 14

Here is a baseline to build upon and to track your progress, we did this one last on 5 – 3 – 14. Check the load that you used, time and any other recorded notes that I asked you to take down to compare later.

Joint Mobility Drillz

Warm Up:
1×1 burgeners
16 kettle bell swings
8 medicine ball tosses @ partner/wall
3 rounds

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm, scale up respectful to the intent of the wod and according to your last output.

5 x 3 for form:
muscle up
triple unders
 

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