CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
17

3 18 14

Joint Mobility Drillz

Warm Up:
8 hand release push ups
8 dips
8 floor presses
3 rounds
*load can be added

Bench Press:
maintenance development: 5 x 3 linear progression
performance: 3 rep heavy*
game prep: 3 rep heavy*
*follow each set with 5 reps of bent over rows for a 5 rep heavy

10:00 to find a 3 rep heavy in or practice technique:
turkish get up 

Every minute on the 1:00 for 6:00 perform:
1 burpee
8 yard reverse bear crawl
1 wall walk
8 yard forward bear crawl
4 split lunges

Here is a breakdown of 14.3 for a review

Details at GymnasticsWOD

Mar
17

3 17 14

Joint Mobility Drillz

Warm Up:
8 push ups to downward dog
16 hollow rocks
8 goodmornings to press to overhead lunge
3 rounds

Shoulder Press:
maintenance development:  5 x 2, adding 5lbs
performance: 5 @ 75%, 3 @ 85%, 1+ @ 95%
game prep 6 @ 75%, 4 @ 85%, 2 @ 95%, max rep @ 90%

Complex 7RS For Time and Form:
8 hang power cleans
8 push presses
8 hang shoulders raises aka dumbbell swings
8 single arm push or split jerks 4R 4L @ alternating

8 high pulls
8  single arm hang snatches 4R 4L @ alternating
8 yard down & back x 4 @ *load
*dumbbell or kettle bell, rest as needed, scale load up or down per round

Listen to your body, remember quality of movement, over volume and speed.

Mar
16

Rest Day

Judge: This Athletes 14.3 Open Workout 

Mar
15

3 15 14

Joint Mobility Drillz

Warm Up:
to be posted on the white board or free style

Wod and Movement Standards click here

 Why High impact Exercise Is Good For The Bones:nyt

Mar
14

3 14 14

Joint Mobility Drillz

Warm Up:
30 single unders
8 mobility push ups to downward dog to childs pose
8 thrusters @ dumbbells / kettle bells
3 rounds

Shoulder Press:
maintenance development: 3 x 5, adding 5lbs to last lift
performance: 3 @70%, 3 @ 80%, 3+ 90%
game prep: 6 @ 70@, 4 @ 80%, 2 @ 90% max reps @ 85%

5 rounds of 
15 wall ball shots
15 box jumps
*try to find the right prescription for unbroken reps, rest as needed

*anyone wanting to do the open wod send me a text
*wod may change depending on 14.3

Mar
13

3 13 14

Joint Mobility Drillz

Active Recovery Open Gym  

I Got Only 306 Fewer Reps Than Talayna:cf 

Mar
12

3 12 14

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
8 kettle bell snatches @ 4R 4L
10 goblet squats
2 – 3 rounds

Snatch/Clean & Jerk:
1 snatch @ 75%
1 clean & jerk @ 75%

1 power snatch to over head squat
1 power clean to front squat to push jerk
*14:00 time cap, try for 2 lifts per 1:00 to 1:30

4 Rounds:
1 – 2 – 3 reps of:
pull ups
knee to elbows
toe to bars
wall walks
pistols

Olympic Weighting Standards:ca

Create Standards With A Purpose:tt

 

Mar
11

3 11 14

80 year old crossfitter:cnn

Joint Mobility Drillz

Warm Up:
4 down & backs
3 kang squat to snatch drop complex
6 box jumps
3 rounds

Back Squat:
maintenance development: 5 x 3, adding 5lbs to 10lbs from last lift
performance: 3 @ 70%, 3 @ 80%, 3+ @ 90%
game prep: 6@ 70%, 4 @ 80%, 2 @ 90%, max rep @ 85%

Every 1:00 on the 1:00 for 10:00 perform:
10 wall ball shots 
5 pass thrus @  push up and dip

Cash Out:
to be posted on white board 

Mar
10

3 10 14

Don’t forget to submit your scores by 5:00pm this evening.

Joint Mobility Drillz

Warm Up:
4 squats
4 lunges to A-pose
2 inch worms
5 dead lifts @ band
3 rounds

Dead Lift:
maintenance development: 5 x 3 adding 5lbs – 10lbs to last lift

performance: 3 @ 70%, 3 @ 80%, 3+ @ 90%

game prep: 6 @ 70%, 4 @ 80%, 2 @ 90%, max reps @ 85%

Every 1:00 on the 1:00 for 12:00 perform:
3 dead lifts @ 75% of rep out max, using rep calculator
3 burpees
max rep double unders

Cash Out:
to be posted on white board

How important are setting goals:Goal for it

Mar
9

Rest Day

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