CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
12

3 12 12

joint mobility drillz

deadlift
5 @ 75%
3 @ 85%
1 x 3 @ 95%

21 – 15 – 9 reps of
handstand push ups
ring dips
push ups
for time

Mar
9

3 10 12

joint mobility drillz

15 box jumps
12 push press
9 toe to bars
as many rounds and reps as possible in 18:00

Details such as load, box height. movement standards and requirements will be discussed at time of wod

Mar
8

3 9 12

joint mobility drillz

skillz to skill sequence:
deadlift
clean pull
power clean
front squat
clean pull
clean

7 x 1 of
lifting the bar from the ground to a standing rack position, increasing load

We will bypass metcon training, in preparation for the open wod. Get ready.

Mar
7

3 8 12

joint mobility drillz

back squat
5 @ 75%
3 @ 85%
1 @ 95 %

1:00 max rep double unders
1:00 rest
:30 max rep air squats
:30 rest
5 rounds for time

Mar
6

03 07 12

Joint Mobility Drillz
Black List Drillz
4:00 Group Indian Run

WOD:
400m run
40 front squats (125/85)
40 deadlifts (125/85)
40 push ups
40 sit ups
400m row

 

Mar
5

3 6 12

joint mobility drillz

300 meter row
20 wall ball shots
10 pull ups
3 rounds for time

Mar
4

3 5 12

joint mobility drillz

shoulder press
3 @ 70%
3 @ 80%
3 to rep out @ 90%

“G-12”
100 4 count mountain climbers
100 4 count jumping jacks
50 push ups
50 sit ups
:20 of planks every :40 for duration of

Mar
3

3 4 12

joint mobility drillz

skillz:
see below

21 – 15 – 9 reps of
pull ups
burpees
10:00 time cap

rest then do

15 dumbbell / kettlebell thrusters
15 kettlebell swings @ face level
as many rounds as possible in 2:00
3 rounds with 2:00 rest between each rounds
*load to be determined

Mar
2

03 03 12

Joint Mobility Drillz
5:00 jog or row
Tabata ‘Round the World

CrossFit Open 12.2
10:00 As Many Reps as Possible of:

30 Snatch (M 75 / F 45 lbs)*
30 Snatch (M 135 / F 75 lbs)*
30 Snatch (M 165 / F 100 lbs)*
Max Rep Snatch (M 210 / F 120 lbs)*

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in time allotted. Each athlete will use one bar and increase load as he/she advances.

* It is strongly recommended that load is predetermined based on your ability to maintain strict form throughout the workout. Bad form will result in scaling back weight. Safety is paramount.

************************************************************************************

Quick reminders: early group registration for the April 21 Downriver Dash 5k walk/run deadline is April 8. $15 per person, includes a shirt and all proceeds go to The Guidance Center.

May 12 is the Heart Walk/Run and will take place at last year’s location; Ford Field.

Mar
2

3 2 12

joint mobility drillz

400 meter row

back squat
3 @ 70%
3 @ 80%
3 to rep out @ 90%

snatch progression:
20:00 time cap

Previous Page 263 264 265 266 267 268 269 270 271 272 Next Page