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

Sep
18

9 19 14

Mobility Drillz

every 10:00 for 40:00 perform:
500 meter row
400 meter run
6 squat cleans @ 85%
3 muscle ups
3 hand stand push ups
*expect 2:00 rest  per  round
*scale @:
 65% / 70% / 75%
3 hand release push ups

3 chest to bar pull ups
3 dips

3 rounds of:
1:00 of rope climb @ leg less
1:00 of candle stick to forward roll to handstand
1:00 rest

Sep
17

9 18 14

 

Mobility Drillz

every 1:30 perform:
1 snatch pull 1 snatch @ 65%
1 snatch pull 1 snatch @ 70%
1 snatch pull 1 snatch @ 75%
then perform
6 x 1 @ 85% with 2:30 – 3:00 rest between each set

for time:
800 meter run
30 kettle bell swings
30 medicine ball cleans
30 sit ups 
800 meter run
30 burpees
30 double unders
30 wall ball shots

What can JD do to maintain full extension in the over head squat?

Sep
16

6 17 14

Mobility Drillz

every 1:30 perform:
2 front squats @ 65%
2 front squats @ 70 %
2 front squats @ 75%
3 rounds of:
3 front squats @ 85%
*3:00 rest between sets 

every 1:00 on the 1:00 clean and jerk
1 @ 55%
1 @ 65%
1 @ 75%
then perform:
6 x 1 @ 85%
*2:30 – 3:00 rest

kettle bell swing
1 x 30 x 5 @ 53lb/70lb
burpee
1:00 rest
*details to be posted on white board 

Sep
15

9 16 14

Mobility Drillz

every 1:00 on the 1:00
1 shoulder press @ 65%
5 straight leg dead lifts
1 shoulder press @ 70%
3 straight leg dead lifts
1 shoulder press @ 75%
2 straight leg dead lifts
3 rounds of:
3 shoulder press @ 85%
1 straight leg dead lift
*2:00 – 3:00 rest between rounds

5 – 3 – 1 reps for time of:
muscle ups
handstand push ups
*scale volume @ 3 – 2 – 1 0r  2 – 1 – 1
*3:00 time cap

every 1:00 on the 1:00
2 back squats @ 65%
2 back squats @ 70%
2 back squats @ 75%
3 rounds of:
3 back squats @ 85%
7 knee to elbows

Sep
14

9 15 14

Keep or bring extra layers with you, gloves, skullys, hoodys, etc for cool weather wods and runs. 

Mobility Drillz

every 1:00 on the 1:00
1 bench press @ 65%
1 bench press @ 70%
1 bench press @ 75%
3 rounds of:
3 bench press @ 85%
5 dips
5 chest to bar pull ups
*2:00 – 3:00 rest between rounds

every 1:00 on the 1:00
1 dead lift @ 65%
1 dead lift @ 70%
1 dead lift @ 75%
3 rounds of:
3 dead lifts @ 85%
60 double unders
30 sit ups
*2:00 – 3:00 rest between rounds
*wod to be posted on white board

Sep
14

9 14 14

REST DAY

Sep
12

9 13 14

Mobility Drillz

power snatch:
7:00 to establish a 1 rep max power snatch

metcon:
to be posted on white board 

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