CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jun
28

6 28 14

Schedule Update:
8:30am Pose Running Clinic
10:00am Crossfit

Joint Mobility Drillz

L – run
33 squats
33 push ups
33 mountain climbers @ 2 count
L – run
33 kettle bell swings @ 35lbs/53lbs
33 alternating rows in plank @ 35lbs/53lbs
33 burpees ground to over head @ 35lb/45lb plate
L – runWod:
33 burpees ground to over head @ 35lb/45lb plate
33 alternating rows in  plank @ 35lbs/45lbs
33 kettle bell swings @ 35lbs/53lbs
33 mountain climbers @ 2 count
33 push ups

33 squats
L – run
33:00 time cap

 

 

Jun
27

6 27 14

Joint Mobility Drillz

5 x 1 bench press @ 90%

3 rounds for time of:
50 double unders
50 sit ups
50 back extensions 

800 meter run

Jun
26

6 26 14

Joint Mobility Drillz

5 rounds of:
1 shoulder press @ 90%
6 Bulgarian lunges 3R/3L
10 box jumps @ 20″/24″

5 x 1 push press @ 90%

5 rounds of:
As Many Rounds as possible in 3:00 of:
3 power cleans @ 135
6 hand release push ups
9 squats
 

 

Jun
25

6 25 14

Joint Mobility Drillz

15:00 of upper body mobility

2 – 3 rounds of:
20 pike sit ups

1:00 inverted positioning work (example) (example2)
20 straddle sit ups
1:00 L-seat
20 hollow rocks
1:00 ring work (example) (example2)
20 superman rocks

15:00 of lower body mobility
 

 

Jun
23

6 24 14

Joint Mobility Drillz

 3 rounds of:
3 dead lifts @ 85%6
3 bench press @ 85%
6 box step to lunge @ 85%

4 rounds for time of:
400 meter run
50 squats

Jun
22

6 23 14

Joint Mobility Drillz

5 rounds of:
3 clean & jerks @ 80%
5 rope climbs
8 tire flips
*tire flips @ a moderate load

7 rounds of:
21 shoulder press @ rxd 75lbs/55lbs, perform @ 40% 50% 1 rep max
21 back extensions
*use any shoulder to over head movement if presses become a struggle

Jun
22

6 22 14

 



REST DAY

Jun
21

6 21 14

Wod:
To be posted on white board

Jun
19

6 20 14

Joint Mobility Drillz

5 rounds of:
4 front squats @ 75%
3 romanian dead lifts @ 3 rep heavy
5 rows @ 5 rep heavy 5R 5L

5 rounds for time of:
15 dead lifts
12 hang power cleans
9 front squats
6 push jerks
*rx’d @ 135lbs/115lbs, perform @ percentage determined at time of wod

Jun
18

6 19 14

Wod:
to be posted on white board
 

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