CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
13

5 14 14

Joint Mobility Drillz

3 rounds of:
10 shoulder passes
10 superman rocks

10 hollow rocks
10 leg circles 5R 5L

toe to bar with kip
1 toe to bar 1st minute
2 toe to bars 2nd minute
3 toe to bars 3rd minute…and so on until you are unable to complete the reps for that round within that minute

May
12

5 13 14

Joint Mobility Drillz

Warm Up:
5 push press
5 front  squats
10 wall ball shots
2 – 3 rounds

Thruster: 1 rep max
1 – 1 – 1 – 1 – 1 – 1 – 1

For Time:
“Nat Turner”
25 thrusters
100 double unders
20 thrusters
75 double unders
15 thrusters
50 double unders
10 thrusters
25 double unders
*load 75lbs/55lbs

 

May
11

5 12 14

Joint Mobility Drillz

Dead Lift: 5 – 3 – 2 – 1 – 1 – 1 – 1  or 5 x 3 linear progression
Box Steps: 10, 5R 5L increasing load between each set of dead lifts

Mr. Joshua
5 rounds for time of:
400 meter run
30 sit ups
15 dead lifts @ 250lbs/195lbs or 65% – 70% of your 1rep max
*Modifications and scaled version to be announced

May
11

5 11 14

REST DAY

May
9

5 10 14

Joint Mobility Drillz

400 meter run

Warm Up:
3 reps of each x 3 @ pvc – to increasing load for wod
power snatch
overhead squat
back squat
rack jerk
power clean
front squat
push press 

Wod:
50 front squats

10 push ups
10 sit ups 
10 squats
10 push press
50 back squats
10 push ups
10 sit ups
10 squats
10 push press
50 overhead squats
10 push ups
10 sit ups
10 squats
10 push press
*load rxd @ 135lbs/115lbs scaled @ 95lbs/65lbs 
*time goals: squats 3:00 – 4:00, push up, sit up, air squat, push press 1:30 – 2:00

Cash Out:
got abs?

May
8

5 9 14

Joint Mobility Drillz

For time:
400 meter run
50 hollow rocks
“Helen” 
3 rounds of:
400 meter run 
21 kettle bell swings @ 52lbs/35lbs
12 pull ups
400 meter run with kettle bell
50 hollow rocks 

Cash Out:
to be posted on white board 

May
7

5 8 14

Active Recovery/Open Gym

work on side split @ both sides 
hip flexion distraction @ 2:00 each side/direction
hamstring floss @ 2:00 each
retest side split
 

May
6

5 7 14

Joint Mobility Drillz

20 yard bear crawl
2o yard walking lunge
20 yard broad jump
20 yard bound
20 yard squat jump
20 yard forward roll
20 yard lateral lunge 
20 yard run

For Time:
5 rounds of:
10 walking lunges @ 50lb kettle bell/dumbbell
15 swings @ 50lb kettle bell/dumbbell 
followed by
400 meter run 
50 – 40 – 30 – 20 – 10 reps of:
sit ups
double unders 

May
6

5 6 14

Joint Mobility Drillz

8 x 1 shoulder press:

2 rounds of:
400 meter run
every :45 x 3
3 – 2 – 1 reps for time of
dead lifts @ 225lbs/185lbs
box jumps @ 20″/24″
followed by
3 – 2 – 1 – 2 – 1 – 1 reps for time of:
dead lift @ 225lbs/185lbs
box jumps @ 20″/24″

 

May
4

5 5 14

Joint Mobility Drillz

5 x 3 for load:
bench Press
bulgarian lunge

6 Rounds of:
250 meter run
3 rounds of:
5 pull ups
10 push ups
15 squats 

Previous Page 189 190 191 192 193 194 195 196 197 198 Next Page