CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Dec
26

12 27 11

joint mobility drillz
8 down & backs

3 knee to elbows
3 toe to bars
3 wall walks
3 rounds

1 pull up
1 dip
3 muscle ups
2 pull ups
2 dips
3 muscle ups
3 pull ups
3 dips
3 muscle ups
*dips and pull ups are to be executed strict
*going into pull up/dip transition on the rings is an acceptable move as long as its strict

3 knee to elbows
3 toe to bars
3 pull ups
3 dips
3 wall walks
3 burpees
3 rounds for time 

Dec
25

12 26 11

800 meter row
joint mobility drillz

deadlift
5 x 3 for 3rep max

3 deadlifts
3 hang power cleans
3 push jerks
3 rounds
*start lift @ 55% of 3rep max deadlift and increase load per round
*scale accordingly
*lift smart

practice a gymnastic move



 

 

 

 

 

 
 
 
 
Mario at planet rock. CFBMW planet rock trip soon?

Dec
24

12 25 11

Happy Holidays from the Crossfit BenchMark Workout crew.

Dec
24

12 24 11

joint mobility drillz
3 – 2 – 1 reps of
push ups
toe to bar
ying yangs
knee to elbows
dips

12 reps of xmas wod:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 11 – 12 reps of
kettlebell swings @ 1pood/1.5pood
hollow rocks
burpees
sit ups
for time…while singing 12 days of Christmas!

 

 

 

 

 


Thanks Kristy!

Dec
22

12 23 11

joint mobility drillz

WOD:
to be posted on white board

*No wod on the 25th. If we don’t see you between now and then, Happy Holidays. Saturday’s classes will run on schedule.
 

Dec
21

12 22 11

joint mobility drillz
4 down and backs (alternating) coaches discretion
2 rope climbs
10 single arm kettlebell snatch, 5 right/ 5 left @ 1pood/1.5pood 
4 rounds
*scale as needed

5 dips/ring dips
10 push ups/ring push ups
15 hollow rocks
as many rounds as possible in 15:00 

finisher:
to be posted on white board 


Brian’s 505 DL!

 

 

Dec
19

12 20 11

joint mobility drillz
200 meter row
10 toe to bars
3 rounds for time

thruster
3 – 3 – 3 – 3 – 3

5 muscle ups
15 thrusters @ 25lb/35lb dumbbells or kettlebells
3 rounds for time


Hillary’s 295# DL 

Dec
18

12 19 11

joint mobility drillz
skillz:
see below

21 –  15 – 9 reps of
wallball shots
mountain climbers @ 4 count

21 – 15 – 9 reps of
burpees
pull ups

21 – 15 – 9 reps of
box jumps @ 24inch
hollow rocks

21 – 15 – 9 reps of
wall walks @ chest from floor to wall to floor with midline stabilization
double unders
*rest and time element to be determined

Dec
16

12 17 11

We are running all 3 classes as normal. Thanks to everyone participating with Focus Hope! 

Down & back drillz
PVC warmup

Tech/mech: 
Pullup: strict / kipping / butterfly
Kettlebell swing
Cindy tips and tricks

WOD:
Max reps strict pullups, one attempt
Max reps kipping pullups, one attempt
Max reps kettlebell swings @ 2.0/1.5p, one attempt

rest, then, for time:

1 round cindy
10 kettlebell swings
1 round cindy
20 kettlebell swings
1 round cindy
30 kettlebell swings
1 round cindy
20 kettlebell swings
1  round cindy
10 kettlebell swings

Dec
15

12 16 11

Joint Mobility Drillz
5x down and back shuttle
forward down / backwards back
10 dips
20 situps

10 pullups
20 situps
2 rounds

Skill:
Clean

“Beat Your Best”

3 cleans
20 burpees
5 rounds; each round timed individually w/ increased weight.
*load to be determined; working toward 3 rep max.


Sky High

 

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