CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
13

DeadLift

Joint Mobility Drillz

400 meter run

Warm Up:
3 rounds of:
8 romanian deadlifts
8 box jumps @ 20″ / 24″
8 inch worms @ alternating 4 forward 4 backward

Deadlift:
3 x 70%
3 x 80%
3 x 90%

Deadlift NE:
5 x 5 working up to a heavy set of 5

800 meter row
40 burpees
20 toe to bars or 50 sit ups
for time

 

May
12

Over Head Squat

Joint Mobility Drillz

Warm Up:
5 bej squats
5 squat presses (use to call these szotts press)
5 banded goodmorings
3 rounds

Over Head Squat:
5 x 65%
5 X 75%
5 X 85%

Over Head Squat NE: 
3 x 5, warm up to a moderate load that allows you to perform a flawless and repeatable rep for 3 sets.

Power Clean:
2 power cleans every 1:00 on the minute for 10:00
*focus on neat movement and a firm rack 
*moderate to heavy 

May
11

Bench Press

Eastern Market Outing Following The Wod Today:
Main purpose is to compare price and quality and determine the most convenient and practical way as a group to bulk purchase and divide produce and meats.

Joint Mobility Drillz

Warm Up:
10 supine ring rows
10 inverted push ups
10 bent over rows 5(rt) 5(lt)
3 rounds

Bench Press:
5 x 65%
5 x 75%
5 + x 85% 

Bench Press NE:
3 x 5 example 5 x 5 x 5 x 5 x 5, first 2 sets being part of your warm up. 

3 rounds of:
1:00 max rep sit up medicine ball throws @ 14lbs / 20lbs
1:00 max rep true push up
1:00 max rep broad jumps
1:00 max rep double unders

May
10

5 10 13

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
5 push jerks
10 reverse overhead lunges
3 rounds

4 rounds of:
hang power clean
front squat 
push press
lunge (rt)
lunge (lt)
*1 round consist of 6 sets
*load @ dumbbell / kettlebell increasing load every round, going heavy
*do not set load down during round / rest as needed between rounds 
*lunge performed in rack position 

Every 1:00 On The 1:00: for 12:00
40 yard odd lift and carry

In Organic We Trust 

May
9

Back Squat

Joint Mobility Drillz

Warm Up:
to be posted on white board

LBBS:
5 x 65%
5 x 75%
5 + x 75% 

LBBS NE:
3 x 5, example:
5 x 5 x 5 x 5 x 5 1st 2 reps being part of your warm up increase load responsibly and respect the load, look to jump no more 10lbs per set

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of: 
body weight deadlifts
push ups 

May
8

Shoulder Press

Event Reminder:
Eastern Market Outing / Scouting after the wod this Saturday.
Yoga following Sundays wod.

Joint Mobility Drillz

Warm Up:
to be posted on white board 

Shoulder Press:
3 x 65%
3 x 75%
3 + x 85% 

Shoulder Press NE:
3 x 5, example:
5 x 5 x 5 x 5 x 5 first 2 sets as part of warmup with less than moderate weight increases

5 rounds for time of:
7 thrusters @ kettlebell/dumbbell @ 25lbs/50lbs
7 kipping or jumping chest to bar pull ups

Its Getting Hot Out Here 

May
7

5 7 13

Joint Mobility Drillz

400 meter run
50 squats
4 rounds for time

1600 meter run
not for time

“Tabata What”

World Record  – Standing Box Jump 

May
5

Dead Lift

SCHEDULE UPDATE:
POWER IS BACK ON AT THE BOX, SEE YOU AT CLASS

Joint Mobility Drillz

Deadlift:
5 x 65%
5 X 75%
5 x 85%

Deadlift NE:
work up to a heavy set of 5, example:
5 x 5 x 5 x 5 x 5 keeping form and bar speed consistent 

As many rounds as possible in 12:00 of:
20 box jumps
20 kettlebell swings @ 35lbs/53lbs
20 lunges 

*post rounds and load to comments 

6 Of The Healthiest Fish To Eat (6 To Avoid Eating) 

May
5

Strength Cycle

STRENGTH CYCLE SCHEDULE:

The Strength Cycle Starts Monday 5/6 and will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:

Experienced: Wendler 5 – 3 – 1 progression
New Exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Monday – Deadlift
Wednesday – Shoulder Press
Thursday – Low Bar Back Squat
Saturday – Bench Press
Sunday – Over Head Squat / Power Clean @ calculated progression

Experience with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. The new calculations will be posted here and on the white board.

Joint Mobility Drillz

Perform this triplet every 2 minutes for 20 minutes:

1 Clean + 3 jerks @ 85%, go heavier if athlete feels confident in technique *scale load as needed
Details to be determined on:
shuttle run with wall ball, length of gym
shuttle run, length of gymFinisher:
to be posted on white board

Hormones, Homeostasis, and Why You (Probably) Need Carbs 


 

May
4

5 4 13

Wod:
to be posted on white board

Epic Break Dance Battle 
Great Gymnastic Stunt

 

Previous Page 265 266 267 268 269 270 271 272 273 274 Next Page