CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
8

10 9 14

Rest Recovery or Open Gym
*details to be determined at scheduled wod

remember you want to spend upwards to 2:00 – 3:00 minutes per joint/muscle on the following


Shoulder Mobility via Lacrosse Ball
:mw

Scapular Mobility:mw 

Lower Leg Ankle Mobility:mw

Squatting with Turned Out Feet:mw

Open Up That Hip:mw

Better Over Head Squat Mobility:mw


10 Minute Squat Test
:mw

Oct
7

10 8 14

Mobility Drillz

back squat:
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +

snatch:
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +
*snatch follows back squat set to set, 3 back squats / 1 snatch – 2 back squats / 1 snatch – 1 back squat / 1 snatch…..

tabata this
*to be posted on white board

Oct
6

10 7 14

Mobility Drillz

for 1 rep max:
front squat
clean & jerk
*suggested pattern 1 @ 55% – 1 @ 65% – 1 @ 75% – 1 @ 85% – 1 @  90% – 95% –  1 @ 103% – 105%
*clean & jerk immediately follows the front squat
*details to be determined

:00 – :30 dead lift – hang muscle clean – muscle clean

:30 – 1:00 dead lift – hang muscle clean – muscle clean – shoulder press


1:00 – 1:30 dead lift – hang muscle clean – muscle clean – shoulder press- overhead lunge


1:30 – 2:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean


2:00 – 2:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean


2:30 – 3:00  dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat


3:00 – 4:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press


4:30 – 5:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean


5:30 – 6:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean 


6:30 – 8:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – thruster  


8:00 – 9:30 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster –
12:00 – 14:00

9:30 – 11:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift –

11:00 – 13:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch –


13:00 – 16:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge –


16:00 – 19:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat –

back squat –

19:00 – 22:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat –

22:00 25:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) –

25:00 – 28:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) -hang power snatch –

28:00 – 31:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat


31:00 – 33:30  dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat -snatch drop – 


33:30 – 36:30 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat  snatch drop – snatch
*load @ 115lbs/75lbs
 

Oct
5

10 6 14

Mobility Drillz

5 – 7 rounds for a 1 rep max of:
bench press
dead lift
3 @ 65% – 2 @ 75% – 1 @ 85% – 1 @ 95% – 1 @ 103% – 105% – 1 @ 105%+
20:00 time cap

For max reps and distance:
muscle up @ :60/:60
toe to bars @ :60/:60
handstand walk @ :60/:60 
muscle up @ :45/:15
toe to bars @ :45/:15
handstand walk @ :45/:15
muscle up @ :30/:30
toe to bars @ :30/:30
handstand walk @ :30/:30
(handstand walk progression 1progression 2)

Oct
4

10 5 14

 

Open Gym: 9:00 am to 10:00 am today

Oct
4

10 4 14

Organic vs. Spray – Free – What Is The Difference?:fm

Mobility Drillz

as many rounds and reps as possible in 10:00 of:
1 dead lift
1 hang power clean
1 front squat
1 push jerk
*details to be posted on white board

team wod:
*details to be posted on white board
 

Oct
2

10 3 14

Mobility Drillz

4 rounds of:
12 bulgarian lunges @ load 6R/6L
12 renegade row push ups @ load
:30 – :45 L-seat

15 – 12 – 9 reps of:
ring dips
bench press @ 40% – 50%
broad jumps

5 rounds of:
1 hand stand
max distance hand walk

Oct
1

10 2 14

Whole9life poor your guide to the grocery store

Mobility Drillz

2 rounds of:
500 meter row
25 thrusters @ 35lb/45lb
15 pull ups
followed by:
max rep burpee box jumps
*10:00 time cap
*scale @: to be posted on white board
5:00 rest

5 rounds of:
4 clean & jerks (thrusters) as in (clusters) @ 70% – 75% 
20 sit ups
100 yard sprint 
*12:00 time cap

back squat, every 2:00 perform:
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%

Sep
30

10 1 14

Mobility Drillz

“Hollow Annie”

50 – 40 – 30 – 20 – 10 reps of;
double unders
hollow rocks

3 rounds of:
8 bar kips
4 rolling pistols 1
rolling pistols 2

2:00 t-spine mobility

Sep
29

9 30 14

Mental Check:ca

As some of you may know, Crossfit HQ sent a journalist (Andrea) and video crew (Mike) from the crossfit journal to do a story on the experience of our box having opened at time of uncertainty, promise and the results of gentrification in the process. Thanks to everyone for your cooperation and participation.  

Mobility Drillz

2 rounds of:
400 meter run 
max rep snatches @ 65% – 75%
*4:00 time cap per

8:00 time cap:
800 meter run
4 rope climbs
max rep burpee bar jumps

2 rounds of:
400 meter run @ 50 meter sprints
max rep sit ups
*time component to be determined

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