CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
14

8 14 14

Joint Mobility Drillz

5 rounds of:
1 back squat
1 – 2 – 3 – 2 – 1 alternating reps with rounds of: 
rope climb
tire flip
handstand push up
muscle up
*details posted on white board

front squats:
5 x 1 @ 90%

Aug
12

8 13 14

Schedule Update: Fundamental make up classes are today at the same time slots.

Joint Mobility Drillz

snatch:
5 x 1 @ 90%

3:00 to 5:00 rest

clean & jerk:
5 x 1 @ 90%

5 – 7  rounds of:
max load sled push @50 yard
max rep dips
max rep box jumps @ 3/4 max height box jump

 

Aug
11

8 12 14

ATTENTION:  Box is closed for ALL CLASSES TODAY.  Make up for today’s classes will be Sunday at 10:00 a.m. Today’s Fundamental classes will be held the same time tomorrow, Wednesday, August 13th.  Sorry for any inconvenience.

Joint Mobility Drillz

5 rounds of:
1 shoulder press
20 sit ups @ pike
20 double unders

 3:00- 5:00 rest

5 rounds of:
1 push press
5 toe to bars @ L-hang
10 tire jump overs 

turkish getups to windmill:
5 x 2  

Aug
10

8 11 14

Joint Mobility Drillz

 5 rounds of:
1 dead lift
1 bench press 
:30 handstand-:30L-seat-:30ring hold:30L-hang-:30hollow body-:
*details to be posted on white board
*modifications for L-seat, tuck seatmixed seat
*standards for body weight movement

for time:
800 meter run

75 front squats 
4 rounds 0f:
10 thrusters 
20 push ups
4 rounds of:
20 kettle bell swings 
10 sumo dead lift high pulls 
followed by:
75 back squats 

800 meter run
*details to be posted on white board

Aug
10

8 10 14

REST DAY

Aug
8

8 9 14

Joint Mobility Drillz

wod:
to be posted on white board

Aug
7

8 8 14

Joint Mobility Drillz

front squat:
3 x 3 @ 85%

metcon:
to be posted on white board

Aug
6

8 7 14

Joint Mobility Drillz

3 rounds of :
3 back squats
3 rope climbs tech1 / tech2
6 tire flips
*details to be posted on white board

for time:
5 hang power cleans 
100 yard sprint
10 push presses
60 yard sprint
20 kettle bell swings
40 yard sprint
40 ball slams
20 yard sprint
*details posted on white board

Aug
5

8 6 14

Joint Mobility Drillz

3 rounds of:
3 shoulder presses
400 meter run
6 alternating pistols

3 rounds of:
3 push presses
3 bent over rows
3 romanian dead lifts
*details to be posted on white board 

Hot Tabata:
*details to be posted on white board 

Aug
4

8 5 14

Joint Mobility Drillz

3 rounds of:
3 snatches 
8 hand release push ups
50 yard sled push

3:00 – 5:00 rest

3 rounds of:
3 clean & jerks
3 box jumps
100 yard shuttle
3 box jumps
*details posted on white board
 

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