CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
2

9 3 14

Mobility Drillz

5 rounds of: 
4 back squats @ :02 pause @ bottom @ 75%
6 pistols 3R/3L
2 rope climbs 
*time each round take 2:00 rest between according to broken reps

for time:
1050 meter run
3o ground to over heads @ 55% – 65%
50 sit ups
50 double unders
40 push ups
40 double unders
30 walking lunges
30 double unders
20 box jumps
20 double unders
10 burpee bar jump overs
10 double unders

Sep
1

9 2 14

Mobility Drillz

5 rounds 0f:
4 dead lifts @ 75%
12 toe to bars
20 wall ball shots @ 14lbs/2olbs

5 rounds of:
4 bench press @ 75%
4 muscle ups @ 2 ring dips
6 chest to bar pull ups *scale up @ load
30 double unders

800 meter run
max rep burpees
5:00 time cap

Sep
1

9 1 14

Schedule Update:
9:00am – Open Gym
10:00am – Open Gym

Fundamentals classes start 9-2-14 submit the waiver. and register or add this class to your schedule to brush up on your technique and mechanics.

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 the schedule.
 

Aug
30

8 31 14

REST DAY

 

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 

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