CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
21

8 22 14

Mobility Drillz:

5 rounds of:
7 bench press 
15 wall ball shots 
7 toe to bars

7 – 9 rounds:
3 – 2 – 1 reps for time of:
dead lifts
box jumps
*details to be posted @ time of wod


Source: Fix.com

Aug
20

8 21 14

Here is a baseline to build upon and to track your progress, we did this one last on 5 – 3 – 14. Check the load that you used, time and any other recorded notes that I asked you to take down to compare later.

Joint Mobility Drillz

Warm Up:
1×1 burgeners
16 kettle bell swings
8 medicine ball tosses @ partner/wall
3 rounds

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm, scale up respectful to the intent of the wod and according to your last output.

5 x 3 for form:
muscle up
triple unders
 

Aug
20

8 20 14

Mobility Drillz

wod:
to be posted on white board

Aug
18

8 19 14

Mobility Drillz

“Bear Complex”
7 rounds of 7 reps of:
1 power clean
1 front squat
1 push press
1 back squat
1 rack press
equals 1 rep
*increase load between rounds, going heavy today, techmech standards enforced
*bar is not to rest on the ground during rounds, tap and go
*heavier loads above certain percentage of 1 rep max push press may perform a round as
1 squat clean to thruster
1 back squat to thruster 
equals 1 rep
*for max load above certain percentage of 1 rep max push jerk may perform a round as
1 clean to shoulder to over head; split, squat jerk
1 back squat to shoulder to over head; rack jerks, snatch drop…
*details posted at time of wod

Aug
17

8 18 14

Mobility Drillz

4 rounds of:
5 skin the cat – scale up @ :15 – :30 hold at bottom
5 ring dips (1st round max reps) – scale up @ :15 – :30 hold at bottom 
5 push ups (1st round max reps) – scale up @ :15 – :30 hold at 1″ to full extension
5 squats (1st round max reps) – scale up @ :15 – :30 hold at bottom *details to be posted on white board

21 – 15 – 9 reps of:
medicine ball cleans
double unders @ consecutive
*details to be posted on white board
 

Aug
16

8 17 14

Schedule Update:
As of September 1st the the 4:30pm class on Monday and Friday will be taken off the schedule.

Make Up Wod:

Joint Mobility Drillz

5 rounds of:
1 shoulder press
20 sit ups @ pike
20 double unders

 3:00- 5:00 rest

5 rounds of:
1 push press
5 toe to bars @ L-hang
10 tire jump overs 

turkish getups to windmill:
5 x 2
 

Aug
15

8 16 14

Schedule Update:
make up wod tomorrow at 10:00 am

Event Update:
SQUAT – A – THON for Jamy Mazure August 23rd at 12noon

wod:
details to be determined at the time of wod
 

Aug
14

8 15 14

Joint Mobility Drillz

50 shoulder to over heads
3 rounds of:
400 meter run
10 thrusters
10 strict chin ups
15 burpees
2:00 rest
3 rounds of:
400 meter run
20 kettle bell swings
20 box jumps
20 dead lifts
50 shoulder to over heads
*details to be posted on white board

Aug
14

8 14 14

Joint Mobility Drillz

5 rounds of:
1 back squat
1 – 2 – 3 – 2 – 1 alternating reps with rounds of: 
rope climb
tire flip
handstand push up
muscle up
*details posted on white board

front squats:
5 x 1 @ 90%

Aug
12

8 13 14

Schedule Update: Fundamental make up classes are today at the same time slots.

Joint Mobility Drillz

snatch:
5 x 1 @ 90%

3:00 to 5:00 rest

clean & jerk:
5 x 1 @ 90%

5 – 7  rounds of:
max load sled push @50 yard
max rep dips
max rep box jumps @ 3/4 max height box jump

 

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