CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jun
7

6 7 14

Wod:
to be posted on white board

 

Jun
5

6 6 14

Joint Mobility Drillz

5 – 7 rounds of:
1 clean & jerk  for a 1 rep max 

7 x 3 – 2 – 1 reps of:
dead lift @ 55% – 65% 1 rep max
burpees
*rxd @ 225lbs?185lbs

Jun
4

6 5 14

Joint Mobility Drillz

3 rounds of:
3 front squats @ 85%
3 handstand push ups
3 muscle ups
3 box jumps @ 20″/24″

4 rounds for time of:
400 meter run
50 squats

Jun
4

6 4 14

Joint Mobility Drillz

Snatch 3 x 3 @ 85%

Power clean 7 x 1 for a 1 rep max

“Michael”
3 rounds for time of:
800 meter run
50 back extensions
50 sit ups

Jun
2

6 3 14 Back Squat

Joint Mobility Drillz

5 rounds of:
3 back squats @ 80%
3 sumo dead lift high pulls
5 dumbbell/kettle bell presses @ bench
*goal is a 3rep back squat,  3rep heavy sumo dead lift high pull, 5 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.

10:00 practice on:
kipping handstand push up 
kipping handstand push up pt2
strict handstand push up

Jun
1

6 2 14

Joint Mobility Drillz

5 – 8 rounds of:
1 dead lift @ 1 rep max @ 5 to 8 rounds
4 shoulder press @  75% @ 5 rounds
6 box steps to lunge for load 3R/3L  @ 5 rounds 

push press: 5 x 4 @ 75%

“Karen”
for time:
150 wall ball shots 

Jun
1

6 1 14

REST DAY

 

May
31

5 31 14

Joint Mobility Drillz

1:00 max rep sit ups
1:00 max rep push ups
1:00 max rep squats
1:00 max rep pull ups 

Superstition “Name Your Team” 
21 – 15 – 9 reps of
medicine ball cleans
lunges @ load
400 meter farmers carry
45 thrusters
45 squats
400 meter run
21 – 15 – 9 reps of
medicine ball cleans
lunges @ load
*for time/load to be determined
 

May
29

5 30 14

Joint Mobility Drillz

1 clean & jerk @ 90%
3 rope climbs
5 tire flips
5 rounds

“Grace”
30 clean & jerks for time:
rx’d @ 135lbs/95lbs to be performed @ 45% – 55% 1 rep max

May
28

5 29 14

Joint Mobility Drillz

5 rounds of: 
3 front squats @ 80%
5 box jumps @ tap and go increasing height each round
3 – 5 muscle ups

max rep burpees:
10:00 running clock

30 kettle bell swings @ 1:00 on 1:00 rest
10:00 running clock

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