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

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

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