CROSSFIT BMW WOD Schedule
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Jun
12

Shoulder Press

Joint Mobility Drillz

400 meter run

Warm Up: 
10 wall ball shots
10 sit ups
10 back extensions
3 rounds

Shoulder Press:
5 @ 75%
3 @ 85% 
1 @ 95% 

Shoulder Press:
3 x 3, looking for a 3 rep max today, technique and mechanics sould stay consistent.

3 Rounds For Time:
15 thrusters @ 35lbs / 20lbs
30 sit ups 
*scale as needed, up or down 
*dumbbells or kettlebells

Wod Demo with Miranda Oldroyd: cf 

Jun
11

6 11 13

Joint Mobility Drillz

400 meter run

Warm Up:
6 medicine ball or goblet cleans
6 ring rows
6 shoulder presses 3 right, 3 left
3 rounds

As Many Rounds as Possible in 10:00 of:
7 bent over rows
7 power cleans
7 push pressess
*load at 100lbs plus, 50lbs right, 50lbs left. scale as needed, moderate to heavy

20:00 Run:

Rippetoe Squat: pp

 

Jun
10

Dead Lift

Joint Mobility Drillz:

400 meter backwards run

Warm Up:
6 banded deadlifts
6 good mornings @ pvc – load
6 hamstring band extensions
3 rounds

Dead Lift:
5 @ 75%
3 @ 85%
1 + @ 95%

Dead Lift NB: 
work up to a heavy set of 5, ask a coach for assistance if needed on determining load progression

For Time:
400 meter run
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of: 
kettlebell swings
push ups
400 meter run 

Elizabeth  Akinwale, Womans Event 7: cf

Jun
9

Over Head Squat

Joint Mobility Drillz

400 meter run

Warm Up: 
3 bel squats
6 over head walking lunge
6 wall squat
3 rounds

Over Head Squat:
3 @ 70%
3 @ 80%
3 + @ 90%

Over Head Squat NB:
3 x 5

Warm Up:
1 clean dead lift
1 hang clean pull
1 clean pull
1 power clean
3 rounds leading to your first lift of the following:

Power Clean:
2 every 1:00 on the 1:00 for 10:00


BADASS OF THE WEEK:
baotw
Happiness and Intellectual Pursuits: ea

Jun
8

Bench Press

Olympic Lifting and Crossfit: gp
Warm Up, Warm Up?: ttmj

Joint Mobility Drillz

L – run

Warm Up:
8 fllys @ dumbbell / kettlebell
8 bent over rows @ dumbbell / kettlebell
8 renegade row push ups @ dumbbell / kettlebell
3 rounds

L – run

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Bench Press NB:
3 x 5

“Annie”
50 – 40 – 30 – 20 – 10 reps for time of:
double unders
sit ups

Run:
details to be determined

Jun
7

6 7 13

Joint Mobility Drilz

Warm Up:
to be posted on white board

Wod:
to be posted on white board

 How Sore Are You Today? jw

                                                TT was in the house! 

Jun
6

Back Squat

Joint Mobility Drillz

400 meter run

Warm Up:
8 goblet squats
6 goblet cleans
3 jump squats
3 rounds

Back Squat:
3 @ 70%
3 @ 80%
3 + @ 90%

Back Squat NB:
3 x 5, 5lbs to 10lbs to this lift

For Time:
5 Intervals of:
250 meter row
2:00 rest between sets

Why Do We Drive On The Right: yt
Crossfit #1 Spectator Sport: forbes 

Jun
5

Shoulder Press

Joint Mobility Drillz

400 meter run

Warm Up:
power snatch
snatch land
over head squat
snatch drop
snatch
*burgener style x 3

Shoulder Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Shoulder Press NE:
3 x 5, should be no more than 5lb increase 

3 Rounds For Time Of:
L – run
7 snatches @ dumbbell / kettlebell right
7 snatches @ dumbbell / kettlebell left
10 knee to elbows 

Jun
4

6 4 13

Joint Mobility Drillz

400 meter back ward run

Warm Up:
200 meter row
10 thrusters @ pvc – oly bar
6 pull ups
5 rounds

4 Rounds For time of:
400 meter run
50 walking Lunges

Jun
3

Dead Lift

Joint Mobility Drillz

400 meter run

Warm Up:
12 hollow rocks
8 sumo dead lifts @ kettlebell / dumbbell 
8 box jumps
3 rounds

Dead Lift:
3 @ 70%
3 @ 80%
3 + @ 90%

Dead Lift NE:
3 x 5, adding 5lbs from last weeks pull

Team Wod Chipper for time:
150 kettlebell swings
150 sit ups
150 calories @ row

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