CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
26

Press

Joint Mobility Drillz

Press:
2 x 5 x 1 x 10 @ 80% to 85%

10 dumbbell / kettlebell clusters 
10 kipping pullups
as many rounds as possible in 7:00

Scale @:
Press
3 x 5, add 2.5lbs to 5lbs to last lift

5 dumbbell hang power cleans
5 dumbbell thrusters
7 strict pull ups or 7 ring rows 
as many rounds as possible in 7:00 

                     Jenn, doing her thang on the low bar back squat 

Nov
25

Low Bar Back Squat

*SLIPPERY DRIVE, BE CAREFUL*

Joint Mobility Drillz

LBBS:

2 x 5 x 1 x 10 @ 80% TO 85%

New Exposure:
3 x 5 add 5lbs to 7.5lbs from last weeks lift

650 meter row
1:00 rest 
100 double unders or 50 attempts or 300 singles
1:00 rest
8 down and backs
for time
                     ” She’s got legs, and she knows how to use them”

Nov
24

11 23 12

Joint Mobility Drillz

30 – 20 – 10 reps of
wall ball shots
sit ups

21 – 15 – 9 reps of
bench press @ 65% of 1rep max
supine ring pull ups

10 – 8 – 6 – 4 – 2 reps of alternating
turkish get ups 
4 count strict mountain climbers

Thanks to the crew that came out to the first official wod in Midtown 2day

Nov
22

Power Clean

Schedule for Friday:
6am, 7:30pm at Athletic Group, 9:30am, and 5:30pm fundamentals at Midtown

Joint Mobility Drillz

Power Clean: 2 rep max
15:00 time cap
*if you miss a lift, drop weight by at least 10% and make smaller increases toward your 2rep max

1 clean deadlift
1 clean pull
1 hang power clean
15:00 time cap

15 push ups
300 meter row or 200 meter run
4 rounds for time

Nov
22

11 22 12

                                          REST DAY
Turkey Trotting this AM, I’m just mashing out the mash potato mile. I will be at the box in Midtown by 8am for anyone that wants to stop by for a wod.

Nov
20

Low Bar Back Squat

Joint Mobility Drillz

LBBS: 5 rep max, lift smart, going heavy leave something in the tank.

New Exposure: 3 x 5 adding 2.5lbs to 5lbs

600 meter row
40 burpees
20 pull ups
for time
 

Nov
19

11 20 12

Joint Mobility Drillz

3 power snatches @ 135lbs/95lbs
5 overhead squats @ 135lbs/95lbs
7 box jumps @ 30″/24″
as many rounds as possible in 12:00

*scale to:
4 hang power snatches
8 box jumps
12 squats

Schedule update:
No classes on Nov 22, Coach C will be doing a 9:00am class everyone is invited
 Come get your strength lift on Friday at the midtown location or knock it out on Saturday

Nov
18

Press

Joint Mobility Drillz

Shoulder Press
2 x 5 x 1 x 10 @ 75% – 80%

New Exposure:
3 x 5 – add 2,5lbs to 5lbs

:40 of wall ball shots  
:20 rest
:40 of kettlebell swings
:20 rest
 5 rounds

Nov
17

Low Bar Back Squat

Joint Mobility Drillz

LBBS
2 x 5 x 1 x 10 @ 75% – 80%

New Exposure:
3 x 5, add 2.5lbs – 5lbs

10 pull ups
10 box steps left
10 box steps right
20 hollow rocks or :30 hollw hold
*scale pull up by going chest to bar, or down by adding a band. use a kettlebell or dumbbell for step ups on a box height where hip is higher than knee joint

Nov
17

11 17 12

Joint Mobility Drillz

max rep push ups @ 2:00
max rep sit ups @ 2:00
max rep dead hang pull ups @ 2:00
2:00 rest 
2 rounds

30 double unders
30 mountain climbers
3 rounds for time

21 – 15 – 9
weighted walking lunges @ 45lbs/25lbs
thrusters @ 45lbs/25lbs
for time

*there will be a run in todays wod*
*making up a strength lift? get it done first and fall in to the metcon.

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