CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
May
27

5 28 14

Joint Mobility Drillz

Snatch:  5 x 3 @ 80%

“Isabel”
30 power snatches for time:
rx’d is 135lbs/95lbs but will be done @ 45% – 55% 0f your 1 rep max

May
26

5 27 14

Joint Mobility Drillz

Bench Press:
1rep max or 5 x 3 for form

Bulgarian Lunges:
5 x 3 for load or for form

4 rounds for time of:
20 kettle bell swings @ 1pood/1.5pood
10 dead lifts @ 65%

May
25

5 26 14

The box will be open at 9:30 am for you to come in and warm up and be prepared to start the wod at either 9:45 am or 10:00am.

Joint Mobility Drillz

 “Murph”
for time perform:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*modifications and scaling of this wod will be addressed
 

May
25

5 25 14

REST DAY

Schedule Update:
Memorial Day, Monday 5-26-14 10:00 am is the only wod time of the day.
The box will be open at 9:30 am on Monday for you to come in and warm up and be prepared to start the wod at either 9:45 am or 10:00 am. 

May
24

5 24 14

Joint Mobility Drillz

“Shot Gun”

to be posted on white board

May
23

5 23 14

Joint Mobility Drillz

5 to 8 rounds of:
1 dead lift @ 90%
1 push press – push jerk @ 1 rep max
6 box steps 3R/ 3L
*goal is a 5 reps on dead lift,  8 reps for max load on push press, push jerk, 5 sets of box steps for load

5 rounds for time of:
15 hang power snatches @ 95lbs /75lbs
400 meter run

May
21

5 22 14

Joint Mobility Drillz

Clean & Jerk: 3 x 3 @ 85% 1 rep max

“Nicole”
as many rounds as possible in 20:00 of:
400 meter run
max rep pull ups

May
20

5 21 14

Joint Mobility Drillz

5 – 8 rounds of:
1 front squat
3 romanian dead lifts
8 dumbbell/ kettle bell rows L/R
*goal is a 1rep max front squat,  3 rep max romanian dead lifts, 8 rep max row

21 – 15 – 9 reps for time of:
knee to elbows
kettle bell swings
push ups
box jumps
back extensions
*each segment followed with
150 ft walking lunge
1 rope climb

May
19

5 20 14

Joint Mobility Drillz

Snatch: 5 x 4 @ 75% 1rep max

“Fran” 
21 – 15 – 9 reps of:
thrusters @ 45% – 55% 1rep max
pull ups scaled to maximize power out put 

Afro Brutality Joint:
“Hell Up In Harlem”  
1 power snatch
1 over head lunge L/R
1 over head squat
rxd @ 135lbs/95lbs for 100 rounds, scaled at % based on maximizing power output, and time cap

 

May
19

5 19 14

Joint Mobility Drillz

5 – 8 rounds of:
1 back squat
5 sumo dead lift high pulls
8 dumbbell/kettle bell presses @ bench
*goal is a 1rep max back squat,  5rep max sumo deat lift high pull, 8 rep max press

400 meter run

Tabata
20 yard shuttle
sit up
push up

 

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