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

5 18 14

REST DAY

May
16

5 17 14

Joint Mobility Drillz

Warm Up:
3 inch worms
16 walking lunges
30 double unders
3 rounds

Team Wod:
10 rounds of:
250 meter row
25 double unders
250 meter run
25 double unders

May
15

5 16 14

Joint Mobility Drillz

Warm Up:
burgeners x 3

Snatch Clean & Jerk:
1 x 2 x 16:00
do 1 snatch followed by 1 clean and jerk for a 1 rep heavy in both within 8 sets

Clean & Jerk:
1 the 1st minute
2 the 2nd minute
3 the 3rd……..continue increasing reps for 12:00

rest 1:00

Snatch:
1 the 1st minute
2 the 2nd minute
3 the 3rd……..continue increasing reps for 12:00
*loads to be determined

May
14

5 15 14

Active Recovery / Open Gym

10 sit up straddles
10 sit up to pikes
10 R/L front leg swings

10 R/L side leg swings
10 R/L  back leg swings
2 – 3 rounds

super couch stretch 2:00 – 3:00 each side
1st rib mobility 2:00 – 3:00 each side

May
13

5 14 14

Joint Mobility Drillz

3 rounds of:
10 shoulder passes
10 superman rocks

10 hollow rocks
10 leg circles 5R 5L

toe to bar with kip
1 toe to bar 1st minute
2 toe to bars 2nd minute
3 toe to bars 3rd minute…and so on until you are unable to complete the reps for that round within that minute

May
12

5 13 14

Joint Mobility Drillz

Warm Up:
5 push press
5 front  squats
10 wall ball shots
2 – 3 rounds

Thruster: 1 rep max
1 – 1 – 1 – 1 – 1 – 1 – 1

For Time:
“Nat Turner”
25 thrusters
100 double unders
20 thrusters
75 double unders
15 thrusters
50 double unders
10 thrusters
25 double unders
*load 75lbs/55lbs

 

May
11

5 12 14

Joint Mobility Drillz

Dead Lift: 5 – 3 – 2 – 1 – 1 – 1 – 1  or 5 x 3 linear progression
Box Steps: 10, 5R 5L increasing load between each set of dead lifts

Mr. Joshua
5 rounds for time of:
400 meter run
30 sit ups
15 dead lifts @ 250lbs/195lbs or 65% – 70% of your 1rep max
*Modifications and scaled version to be announced

May
11

5 11 14

REST DAY

May
9

5 10 14

Joint Mobility Drillz

400 meter run

Warm Up:
3 reps of each x 3 @ pvc – to increasing load for wod
power snatch
overhead squat
back squat
rack jerk
power clean
front squat
push press 

Wod:
50 front squats

10 push ups
10 sit ups 
10 squats
10 push press
50 back squats
10 push ups
10 sit ups
10 squats
10 push press
50 overhead squats
10 push ups
10 sit ups
10 squats
10 push press
*load rxd @ 135lbs/115lbs scaled @ 95lbs/65lbs 
*time goals: squats 3:00 – 4:00, push up, sit up, air squat, push press 1:30 – 2:00

Cash Out:
got abs?

May
8

5 9 14

Joint Mobility Drillz

For time:
400 meter run
50 hollow rocks
“Helen” 
3 rounds of:
400 meter run 
21 kettle bell swings @ 52lbs/35lbs
12 pull ups
400 meter run with kettle bell
50 hollow rocks 

Cash Out:
to be posted on white board 

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