CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
27

Saturday

Temperature much cooler today, dress accordingly. Layers…

Wod:

Crazy 8s

Partner WOD – find someone who lifts approximately the same weight/does the same weight kb as you

RUN with kettlebell to Station 1:
partner 1 – 8 kettlebell swings
partner 2 – 8 burpees
switch

RUN with kettlebell to Station 2:
partner 1 – 8 kettlebell goblet squats
partner 2 – 8 mountain climbers (2 touches = 1 rep)
switch

RUN with kettlebell to Station 3:
8 partner trunk twists

RUN with kettlebell to Station 4:
partner 1 – 8 kettlebell press / pushpress / pushjerk
partner 2 – 8 pushups
switch

RUN with kettlebell back to Station 1
as many rounds as possible in 20:00 
*advanced:
kettlebell can’t touch the ground.  every time the kb comes to rest on the ground both partners must do 3 burpees before continuing work.

Oct
26

10 26 12

Joint Mobility Drillz

10 dumbbell / kettlebell power snatch, right
10 dumbbell / kettlebell power snatch, left
max rep double unders
4 rounds
*go heavy

5 x 3 tire flips

true push ups 
evil wheels
supine ring pull ups 
toe to bar
:20 of work / :10 rest x 8 circuit on a continuous clock

Oct
25

10 25 12

Joint mobility drillz

Warm up: 22
22:00 of  rowing, burgeners, speed walking

Wod: 22
22 :00 of mobility drillz, mashing, and rolling

Oct
23

C&J

warmup:
200 m run
20 sit ups
20 back extentions
10 good mornings with band
3 rounds

clean and jerk technique

10:00 AMRAP:
4 clean n jerks @115/75
6 sit ups
8 mountain climbers (2 count)
10 kb swings 1.5/5pood

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

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