CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
23

Press

Joint mobility drillz

Warm Up  to and  complete
Bench Press
5 @ 75% – 5 @ 80% – 5 @ 85%
*% are of 1rep max
Dips
3 x 12 with 1:00 rest between sets

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of
wall ball shots
box jumps
sit ups
for time

Sprints
2 x 20
2 x 15
2 x 10
2 x 5
work / rest 1 : 1 as in seconds

Oct
22

10 22 12

Joint Mobility drillz

Spend 10:00 working on power clean

Power Clean
3 – 3 – 3 – 3 – 3 
Bent Over Rows
4 x 8

40 yard sprint
:30 rest
10 rounds 

Oct
21

10 21 12

Joint mobility drillz

Squat 3 x 6 @ 75% 1rep max
Shoulder press 3 – 3 – 3 – 3 – 3

7 hang cleans @ go heavy with dumbbells or kettle bells
7 burpees
7 hands off push ups
7 – 10 rounds 
*not for time

Oct
20

How Bout A Tabata?

Joint mobility drillz

Tabata @ :20 work :10 rest x 8 x each of the following…
split lunges
bear crawls
sit ups
dips
1:00 rest between elements

500 double unders
for time or done tabata style

Oct
19

10 19 12

Joint mobility drillz

12 medicine ball cleans
24 over head walking lunges with med ball
24 superman/superwoman bananas
3 rounds

400 meter run
21 deadlifts
400 meter run
15 deadlifts
400 meter run
9 deadlifts
for time
*load
255/175
225/155
185/135
155/115
135/95
115/75

Oct
18

10 18 12

Joint mobility drillz

max rep push ups
max rep pull ups
15 toe to bars
25 sumo dead lift high pulls 45lbs or 250 meter row or alterate 
4 rounds

Max height box jump
12:00 time cap

20 yard sprint x 2 @ :20rest
rest :30 then do
30 yard sprint x 4 @ :30rest
rest :30 then do
10 yard sprint x 8 @ :15rest

Oct
17

10 17 12

warm up:
20 jumping jacks
20 mountain climbers
20 sit ups
20 mountain climbers
8:00 partner hip stretch w/ band

strength:
dynamic front squat 12×2 @ 55% of 1 rep max
:03 count into squat
:02 static hold
explosive movement out of the squat
or
develop your 1 rep max front squat
5-3-2-1-1-1
20:00 time cap

wod:
“Randy”
75 power snatches @75/55
for time

Oct
16

10 16 12

joint mobility drillz

4 johnny apple seeds
8 downward dogs to push up
12 step bear crawl
3 rounds

Downed by 10 meters
Yep its a run…..wod

Oct
15

10 15 12

Joint Mobility Drillz

Warm Up:
3 inch worms @ hands feet, feet hands = 1
12 downward dogs
12 grasshoppers @ left right = 1
12 down ups

Wod:
800 meter run
50 push ups
50 double unders
50 walking lunges or alternating lunges
25 knee to elbows
15 wall walks @ unbroken 
50 box jumps @ 20″/24″
25 over head squats @ pvc – 65lbs
25 L-pull ups
50 sit ups
3:00 plank @ accumulative
for time

Oct
14

10 14 12

Joint Mobility Drillz

400 meter run

Bench Press
work up to 75% of your 5 rep max 

wod:
20 bench press @ 45% 5 rep max 
20 supine ring pull ups
20 over head walking lunge @ 45lbs/25lbs
4 rounds

1 Pull up bar walk 
3 wall walks, unbroken
as many rounds as possible in 7:00 

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