CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
11

8 12 14

ATTENTION:  Box is closed for ALL CLASSES TODAY.  Make up for today’s classes will be Sunday at 10:00 a.m. Today’s Fundamental classes will be held the same time tomorrow, Wednesday, August 13th.  Sorry for any inconvenience.

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
10

8 11 14

Joint Mobility Drillz

 5 rounds of:
1 dead lift
1 bench press 
:30 handstand-:30L-seat-:30ring hold:30L-hang-:30hollow body-:
*details to be posted on white board
*modifications for L-seat, tuck seatmixed seat
*standards for body weight movement

for time:
800 meter run

75 front squats 
4 rounds 0f:
10 thrusters 
20 push ups
4 rounds of:
20 kettle bell swings 
10 sumo dead lift high pulls 
followed by:
75 back squats 

800 meter run
*details to be posted on white board

Aug
10

8 10 14

REST DAY

Aug
8

8 9 14

Joint Mobility Drillz

wod:
to be posted on white board

Aug
7

8 8 14

Joint Mobility Drillz

front squat:
3 x 3 @ 85%

metcon:
to be posted on white board

Aug
6

8 7 14

Joint Mobility Drillz

3 rounds of :
3 back squats
3 rope climbs tech1 / tech2
6 tire flips
*details to be posted on white board

for time:
5 hang power cleans 
100 yard sprint
10 push presses
60 yard sprint
20 kettle bell swings
40 yard sprint
40 ball slams
20 yard sprint
*details posted on white board

Aug
5

8 6 14

Joint Mobility Drillz

3 rounds of:
3 shoulder presses
400 meter run
6 alternating pistols

3 rounds of:
3 push presses
3 bent over rows
3 romanian dead lifts
*details to be posted on white board 

Hot Tabata:
*details to be posted on white board 

Aug
4

8 5 14

Joint Mobility Drillz

3 rounds of:
3 snatches 
8 hand release push ups
50 yard sled push

3:00 – 5:00 rest

3 rounds of:
3 clean & jerks
3 box jumps
100 yard shuttle
3 box jumps
*details posted on white board
 

Aug
3

8 4 14

Schedule Reminder:
fundamentals classes begin tomorrow  7:00am and 7:30pm.
For any one that’s new to crossfit, these classes are essential for learning the building block moves to the highest level of exercise, fitness, and sport. For experienced crossfitters, come in and brush up on your skillz

Joint Mobility Drillz

3 rounds of:
3 bench presses
8 dips 
3 dead lifts
16 over head walking lunges
*16:00 time cap
*details posted on white board

30:00 mayhem
*to be posted on white board

Aug
3

8 3 14

REST DAY

Schedule Update:
open gym hour this morning at 8:00am

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