CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
11

9 12 14

Wod:
to be posted on white board

Sep
10

9 11 14

 

Mobility Drillz

1 snatch pull
1 snatch
2 @ 60%
2 @ 65%
2 @ 70%
*2:00 rest between each set
3 rounds of:
3 snatches @ 80%
*3:00 rest between each round

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
hang cleans @ 50lb kettle bell even number 
kettle bell swings odd
100 yard sprint between each set of reps
*details to be determined

Working with the squat,,,,,,

Sep
9

9 10 14

Wod:
to be posted on white board
 

Sep
9

9 9 14

Mobility Drillz

every 1:00 on the 1:00 for 3:00
2 back squats @ 60% minute 1
2 back squats @ 65% minute 2
2 back squats @ 70% minute 3
3 back squats @ 80%
1 rope climb @ leg free
3 back squats @ 80@
2 rope climbs @ legs free
1 back squat @ 80
3 rope climbs @ legs free
*2:00 – 3:00 rest  between rounds as needed
*scale as needed

every 1:00 on the 1:00 for 3:00
2 shoulder presses @ 60
2  shoulder presses @ 60% minute 1
2 shoulder presses  @ 65% minute 2
2  shoulder presses @ 70% minute 3
3  shoulder presses @ 80%
1 bar muscle up
3 shoulder presses @ 80%
2 bar muscle ups
3 shoulder presses @ 80%
3 bar muscle ups
*2:00 – 3:00 rest  between rounds as needed
*scale as needed

5 rounds for time of:
3 push presses @ 80@
5 box jumps @ 24″/30″
7 ball slams @ 20lbs/30lbs
*scale as needed

Is that a heel strike I see? I wonder if she was putting on her breaks or if she was in full stride?

Sep
7

9 8 14

Wod:
to be posted on white board

Read this post provided by Champions Club on movement standards, click here and give some feed back so we know if we are on the same page.

Sep
7

9 7 14

REST DAY

Sep
6

9 6 14

Mobility Drillz

wod:
to be posted on white board
 

Sep
4

9 5 14

Mobility Drillz

wod:
to be posted on white board

Sep
3

9 4 14

Movement Standards: “a small deviation is a mistake, a large deviation is an error” Coach Romanov

Mobility Drillz

5 x 4 of:
1 clean pull – squat clean – front squat – jerk @ 75%
*1 every 2:00 / 2:30 / or 3:00 

5 x 1 of:
1 hang snatch – snatch
*rest 2:00 – 3:00

as many rounds as possible in 12:00 of:
12 medicine ball cleans
12 candle sticks
*details to be prescribed at time of wod

Sep
2

9 3 14

Mobility Drillz

5 rounds of: 
4 back squats @ :02 pause @ bottom @ 75%
6 pistols 3R/3L
2 rope climbs 
*time each round take 2:00 rest between according to broken reps

for time:
1050 meter run
3o ground to over heads @ 55% – 65%
50 sit ups
50 double unders
40 push ups
40 double unders
30 walking lunges
30 double unders
20 box jumps
20 double unders
10 burpee bar jump overs
10 double unders

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