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

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?

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