CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
15

12 15 12

Joint Mobility Drillz

skill development:
sumo dead lift

9 – 15 – 21 reps of
dips
box jumps
for time

3 – 2 – 1 reps of
tire flips
jump threws 
5 rounds for best time

1 – 3 – 5 reps of
rope climb
ying yangs 

Dec
14

12 15 12 Days Of Crossfit

12 days of CrossFit
1 shuttle run 
2 bear crawls 
3 mountain climbers (4 count)
4 dumbbell/kettlebell clean and jerk 35/20
5 dive bomber push-ups
6 knees to elbow
7 kettlebell swings @ 1pood/1.5pood
8 burpees
9 wall ball
10 dumbbell/kettlebell single arm snatch each arm
11 pull-ups
12 candlesticks 

 Performed like the song:

Round 1 – shuttle run
Round 2 – 2 bear crawls, 1 shuttle run
Round 3 – 3 mountain climbers, 2 bear crawls, 1 shuttle run…

                                                  Box Jump Blues 

Dec
13

12 14 12

Strength Cycle is complete, we will be performing 1rep max on Monday.

Joint Mobility Drillz

5 front squats @ 155lbs/125lbs
10 toe to bars
20 double unders
5 rounds 

Dec
12

21 – 15 – 9 Time

Joint Mobility Drillz

“Fran”
21 – 15 – 9 reps of
thrusters @ 95lbs/65lbs
pull ups
for time

rest then do…
21 – 15 – 9 reps of
wall ball shots
hands off push ups

rest then do…
21 – 15 – 9 reps of
kettlebell swings
box jumps

* 10:00 time cap on each wod
*scale as needed

Dec
11

Low Bar Back Squat

Joint Mobility Drillz

 LBBS:
5 rep max, spotters are mandatory

3 x 5, 5lb to 10lb increase across

turkish get up
20:00 work cap
 

Dec
10

12 11 12

Joint Mobility Drillz:

12 deadlifts
9 hang power cleans
6 push jerks
5 rounds
*load @ 55% body weight or default @ 95lbs / 65lbs

Dec
9

Press

Jont Mobility Drillz:

Press:
5 rep max

3 x 5, adding 2.5lbs to 5lbs

10 push press @ 95lbs/65lbs
10 burpees
as many rounds as possible in 5:00

 

Dec
8

Low Bar Back Squat

Joint Mobility Drillz:

LBBS:
2 x 5 x 1 x 10  @ 90% – 95%

3 x 5, adding 5lbs to 10lbs

250 meter row
250 double unders
3 rounds

Dec
8

12 8 12

Joint Mobility Drillz:

shuttle run
plank hold
5 rounds
*plank holds will be your active rest 

:30 row @ calories
:30 to complete 3 – 5 plyo push ups, 7 – 10 kb swings
:30 box jumps
:30 hollow rocks
3 rounds

10 power cleans right @ kettlebell
10 front squats kb in rack position
25 yard carry, kb in rack position
10 power cleans left @ kettlebell
10 front squats, kb in rack position
25 yard carry, kb  in rack position
3 rounds
45: rest between each round
*scale for an unbroken challenge, where the kb is not resting on the ground

 

Dec
7

Power Clean

Joint Mobility Drillz

Power Clean:
training toward a heavy single rep today,
3 x 1 @ 85%
15:00 time cap
*rack position

3 handstand push ups
8 toe to bars or rings
*strict form 
15:00 time cap
__________________________________________________________

Clean Deadlift to Hang Power Clean  @ go heavy
working toward a heavy set on this complex, adding a few pulls from the floor
 *rack position

5 push ups or box handstand push ups
5 pull ups with little assistance as possible
15:00 time cap

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