CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
19

10 19 14

REST DAY

Oct
18

10 18 14

wod:
to be posted on white board

If you hate runnnnning, you probably won’t be a the box this morning, but you and everybody that will be at the gym this morning also knows that you should be there, as a matter of fact some will be thinking just like you are now, who would be deciding not to come workout because it’s a run programmed in the wod today, hmm. Not you, right? Right. That being said, I know I’ll see you at 10:00 am with proper running attire, and a, I can do it attitude.
You may not be able to detect from the photo that Agnes is reading the wod on the white board as she is mentally preparing herself for the wod. She’s probably telling herself something like “It’s all been rehearsed, I knew whatever the wod was going to be today that I know the moves, all I have to do is put the moves into motion, one rep at a time, with proficiency and as accurately as I can, and doing so I will be closer to attaining and even surpassing my goals”. “I got this”. You can do it.
 

Oct
16

10 17 14

Mobility Drillz

back squat:
6 x 3 @ 80%

dead lift / sprint:
9 dead lifts @ body weight

2 down and backs @ 50 yards
6 dead lifts @ body weight
2 down and backs @ 50 yards
3 dead lifts @ body weight
2 down and backs @ 50 yards
*3:00 rest between sets

as many rounds as possible in 10:00 of:
5 kettle bell swings @ 70lbs/53lbs
5 kettle bell single arm power snatches
*alternate arms for power snatches as needed

Oct
15

10 16 14

Mobility Drillz

as many rounds and reps as possible in 7:00 of:
250 meter run
10 thruster 95lbs/65lb

as many rounds and reps as possible in 7:00 of:
40 doubles
20 hand release push up

as many rounds and reps as possible in 7:00 of:
20 box jumps @ 24″/20″
4 alternating turkish get ups @ 35lbs/53lbs

Oct
15

10 15 14

Mobility Drillz

every minute on the minute for 21:00 perform
1st min 1 snatch drop
8 sit ups
2nd min 1 hang snatch
8 toe to bars
3rd min 1 snatch
8 snatch grip bent over rows 
4th min 1 snatch drop
8 sit ups
5th min 1 hang snatch
8 toe to bars
6th min 1 snatch
8 snatch grip bent over rows 
*continuing on for 21:00
*load @ 80% of 1rep snatch
*scale @ escalating load @ 50% – 55%  – 60% – 65% – 70% – 75% – 80% 

as many rounds as possible in 8:00 of:
2 ring dips
2 over head reverse lunges
4 ring dips
4 over head reverse lunges
*going up by 2 reps every set
load @ 80%

 

Oct
13

10 14 14

wod:
to be posted on the white board

Oct
12

10 13 14

Mobility Drillz

Sherwood Monday Mash episode, produced by Spealler
25:00 to perform 4 rounds of:

high hang squat clean
hang squat clean
squat clean
push press

high hang squat clean

hang squat clean
squat clean
push jerk

high hang squat clean

hang squat clean
squat clean
split jerk
400 meter run
*clean complex @ 90% 1rep max push press
*for load max @ 75% – 80% – 85% – 90% 1rep max push press
*rx’d @ 155lbs /105lbs

15:00 to complete 21 – 15 – 9 – 6 – 3 – reps of:
dead lift @ kettle bell /dumbbell @ 70lbs/50lbs
over unders
*scale reps and load as needed

as many rounds as possible in 10:00 of:
2 – 4 – 6 – 8…..escalating
burpee
pull ups
*scale @ 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 – 4 – ,,,,,,,,

Oct
12

10 12 14

REST DAY

Oct
11

10 11 14

Mobility Drillz

wod:
to be posted on white board

Oct
9

10 10 14

wod:
to be posted on white board

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