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

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
 

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