CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
28

9 29 14

Wod:
to be posted on white board

Max working on a stable midline and full extension in the overhead press

Sep
28

9 28 14

REST DAY
 

Sep
27

9 27 14

Wod:
To be posted on white board

Sep
25

9 26 14

Mobility Drillz

15 – 12 – 9 reps of:
bench press @ 1 x body weight
box jumps @ 24″/30″
dead lifts @ 1.5 x body weight
*for time
*scale at 12 – 9 – 6
*details and other scale options @ time of wod

3 rounds of:
:30 rope climbs
:30 walks 
:30 rest
 

Sep
24

9 25 14

Mobility Drillz

every 2:00 perform 1 snatch:
1 @ 55% 
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%

every 1:00 on the 1:00 for 12:00 perform 
3 power snatches
alternating with
max rep double unders
max rep ball slams

Sep
23

9 24 14

wod:
to be detailed on white board

Sep
22

9 23 14

Have your percentages prior to or as soon as you hit the floor, load the bar and warm up,

warm up sequence:
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85% 
4 rounds of:
1 shoulder press @ 90%
3 bulgarian lunges @ load for 3 rep heavy
4 romanian dead lifts @ 75%

4 rounds of:
1 back squat @ 90%
5 handstand push ups
10 knee to elbows

3 rounds for reps of:
:30 of muscle ups
:30 of pistols
:30 of double unders
:30 rest

Sep
21

9 22 14

Mobiliy Drillz

5 rounds of:
1 dead lift
10 toe to bars
1 bench press
15 wall ball shots
*time each round
*3:00 rest between each round
*warm up with
3 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85% 

3 r0unds of:
50 double unders
50 straddle sit ups
50 back extensions

Sep
21

9 21 14

REST DAY

 

Sep
19

9 20 14

Mobility Drillz

Afro Brutality Archives
30 push presses
30 clean & jerks
30 power snatches
30 thrusters
30 rack jerks
*load @ 65% – 75%
40:00 time cap
 

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