CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jul
17

7 18 14

Joint Mobility Drillz

Front Squat
3 @ 50%
2 @ 75%
1 @ 85%
1 @ 90-95%
1 @ 103- 105%
1 @ 105% +
*max rep hand release push ups between each set
*2:30 to 3:00 rest between each front squat set

15 – 12 – 9 reps of:
thrusters @ 135lbs/95lbs or 65% of  1 rep max
burpees
weighted sit up to russian twist

Jul
16

7 17 14

Joint Mobility Drillz

Shoulder Press Push press 1 rep max

As many rounds and reps as possible in 10:00 of:
10 dumbbell/kettle bell ground to over head
100 meter run
10 ring dips
100 meter run

 

 

Jul
15

7 16 14

Joint Mobility Drillz

back squat:
5 @ 50%
3 @ 75%
1 @ 85%
1 @ 90 – 95%
1 @ 103% 105%
1 @ 105% +
*after first and between each single rep set perform max rep pull ups or muscle ups

3 rounds for time of:
20 kettle bell swings @ 35lbs/53lbs
10 kettle bell press 5R/5L @ 35lbs/53lbs
250 meter run

Jul
14

7 15 14

Joint Mobility Drillz

7 x 1 reps for a 1 rep max of:
snatch
clean & jerk
*suggested pattern 1 @ 55% – 1 @ 65% – 1 @ 75% – 1 @ 85% – 1 @  90% – 95% –  1 @ 103% – 105%

3 rounds of:
5 hang power snatches 
10 box jump overs @ 20″/24″
250 meter run
5 squat cleans
10 bar facing burpees
*load @ 135lbs/95lbs or 55% – 65% 1rep snatch max

Jul
13

7 14 14

Joint Mobility Drillz

3  – 2 – 1 – 1 – 1 reps of:
bench press
dead lift
*reps 50% – 75% – 85% – 90-95% – 103-105% 
perform 6 box steps  for max load after set of above cycle

3:00 max rep burpee test
400 meter run

 

Jul
12

7 13 14

REST DAY

Jul
11

7 12 14

Joint Mobility Drillz

Team wod
In teams of two, 1 team mate working at a time:
100 box jump overs
800 meter run
100 goblet squats @ 70lbs /53lbs
800 meter run
100 burpees
800 meter run

 

Jul
10

7 11 14

Joint Mobility Drillz

3 rounds of:
3 bench press @ 80%
10 split lunges
20 weighted sit ups 

Team wod:
5 rounds for time
20 yard sled push @ 185lbs/135lbs
6 plyo push ups
8 squat jumps

Jul
10

7 10 14

Joint Mobility Drillz

5 rounds:
5 back squats @ 75% – 80%
10 rows @ 53lbs /70lbs
15 kettle bell swings @ 53lbs/70lbs

Every 1:00 on the 1:00 for 12:00
3 power snatches
max rep double unders
max rep ball slams
*alternate double unders ball slams
 

Jul
8

7 9 14

Joint Mobility Drillz

20:00 to practice various gymnastic elements
3 pistols
:60 handstands holds, handstand walks
:30 L-sits, L-hangs
L-pull ups etc.

4 rounds of 3:00 sprints:
5 pull ups 
10 push ups
15 squats
or 
5 handstand push ups
10 pistols
15 pull ups
*1:30 rest between sets

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