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

6 18 14

Joint Mobility Drillz

5 rounds of:
1 back squat @ 90%
3 sumo dead lift high pulls @ 90% of 3 rep heavy
5 bench press @ 90% of 5 rep heavy dumbbell/kettle bell

5 rounds for time of:
15 split cleans @ 40lbs dumbbells
7 burpees
7 box jumps
7 renegade rows

 

Jun
16

6 17 14

Joint Mobility Drillz

3 rounds of:
3 shoulder press @ 85%
6 bulgarian lunges 3R 3L @ 85% 3 rep heavy
12 rows 6R 6L @ 6 rep heavy

push press 3 x 3 @ 85%

7 x 1 reps of:
weighted pull up
weighted dip
weighted pistol 1R 1L

Jun
15

6 16 14

Joint Mobility Drillz

5 rounds of:
3 dead lifts @ 80%
3 bench press @ 80%|
8 box steps @ 80% 6rep heavy

For time:
10 squat cleans
50 sit ups
8 squat cleans
40 sit ups
6 squat cleans
30 sit ups
4 squat cleans
20 sit ups
2 squat cleans
10 sit ups
*rx’d @ 135lbs/95lbs perform @ 55% – 65% 1rep max

Jun
14

6 14 14

Wod:
to be posted on white board

Jun
12

6 13 14

Joint Mobility Drillz

Clean & Jerk 5 x 4 @ 75%

“Filthy Fifty”
50 box jumps @ 20″/24″
50 jumping pull ups
50 kettle bell swings @ 35lbs
50 walking lunges
50 knee to elbows
50 push presses @ 35lbs/45lbs
50 back extensions
50 wall ball shots @ 14lbs x 9′ / 20lbs x 10′
50 burpees
50 double unders 
for time
 

Jun
12

6 12 14

Joint Mobility Drillz

Front Squat:
7 x 1 or best for a 1 rep max 

1 – 2 – 3 reps of:
rope climb
pistol
pull up
inverted movement
candle stick to burpee

Mobility:


Jun
11

6 11 14

Joint Mobility Drillz

5 x 1 snatch @ 90%  

as many rounds as possible in 20:00 of:
5 thrusters
7 hang power cleans
10 sumo dead lift high pulls
*rx’d @ 95lbs

Jun
9

6 10 14

Joint Mobility Drillz

3 rounds of:
3 back squats @ 85%
5 sumo dead lift high pulls
8 dumbbell/kettle bell bench  presses 
*goal is a 3 rep back squat,  5 rep heavy sumo dead lift high pull, 8 rep heavy press.
*heavy refers to increasing load every round while maintaining proper form and good technique, if mechanics start to deteriorate during a rep scheme then terminate the lift and record what load, round and rep you completed.

bench press 5 x 3 @ 80%

5 – 7 rounds each for time of:
6 plyo push ups
4 box jump overs
2 burpees
1 plank

Jun
8

6 9 14

Joint Mobility Drillz

5 rounds of:
3 shoulder presses @ 80%
4 dead lifts @ 75%
10 box steps 5R/5L @ 80% 3 rep heavy

push press 5 x 3  @ 80%

“Elizabeth”
21 – 15 – 9 reps
cleans @ 135lbs
*scale load to 45% – 55%
*scale dip volume as suggested

Jun
8

6 8 14

REST DAY

 

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