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

5 8 14

Active Recovery/Open Gym

work on side split @ both sides 
hip flexion distraction @ 2:00 each side/direction
hamstring floss @ 2:00 each
retest side split
 

May
6

5 7 14

Joint Mobility Drillz

20 yard bear crawl
2o yard walking lunge
20 yard broad jump
20 yard bound
20 yard squat jump
20 yard forward roll
20 yard lateral lunge 
20 yard run

For Time:
5 rounds of:
10 walking lunges @ 50lb kettle bell/dumbbell
15 swings @ 50lb kettle bell/dumbbell 
followed by
400 meter run 
50 – 40 – 30 – 20 – 10 reps of:
sit ups
double unders 

May
6

5 6 14

Joint Mobility Drillz

8 x 1 shoulder press:

2 rounds of:
400 meter run
every :45 x 3
3 – 2 – 1 reps for time of
dead lifts @ 225lbs/185lbs
box jumps @ 20″/24″
followed by
3 – 2 – 1 – 2 – 1 – 1 reps for time of:
dead lift @ 225lbs/185lbs
box jumps @ 20″/24″

 

May
4

5 5 14

Joint Mobility Drillz

5 x 3 for load:
bench Press
bulgarian lunge

6 Rounds of:
250 meter run
3 rounds of:
5 pull ups
10 push ups
15 squats 

May
4

5 4 14

REST DAY

May
3

5 3 14

Joint Mobility Drillz

Warm Up:
1×1 burgeners
8 pull ups
8 medicine ball tosses @ partner
3 rounds

Brutality Baseline
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx

5 x 3 for load of:
bench press
bulgarian split squats

 

May
1

5 2 14

Team, come out after the WOD on Saturday (tomorrow) to visit Eastern Market!  A crew is planning on heading out right after the WOD.

 

Joint Mobility Drillz

Warm Up:
8 medicine ball cleans
8 front squats
8 thrusters
3 rounds

Max Load Squat Clean @ 10:00
then squat clean latter
1 every 1:00 on the 1:00 for 3:00 @ 90%

2 every 1:00 on the 1:00 for 5:00 @ 80%
5:00 max rep 70%
*have %’s ready and keep your scale %’s recorded if you have to scale down

Cash Out:
to be posted on white board

Apr
30

5 1 14

Active Recovery/Open gym

 Paleo Chair Test:mwod
Navicular Bone Drop:mwod
The Sink+Shoulder Extension:mwod

Active recovery and Default wod to be posted on white board

Apr
29

4 30 14

Joint Mobility Drillz

Warm Up:
8 straight legged dead lifts
5 box jumps
3 wall walks
3 rounds

Dead Lift:
5 x 3 for a 3 rep max or for tech/mech at linear progression
1 box jump for max height

5 rounds for time of:
15 dead lifts @ % of above lift, to be determined
50 double unders
1:00 accumulated plank

Apr
29

4 29 14

Joint Mobility Drillz

Warm Up:
8 dumbbell shoulder to over heads
8 snatch lands
8 sumo dead lift high pulls
3 rounds

Rack Jerk:
5 x 2 for load 

As Many Rounds as Possible in 20:00 of:
15 pull ups
15 ring dips
15 back extensions
15 sit ups

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