CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
21

4 21 13

Joint Mobility Drillz

WOD:
To Be Posted On White Board

Blood Work: ttmj

Apr
20

4 20 13

Joint Mobility Drillz


In teams of 2, Perform as many rounds as possible in 15 minutes.
1 round consists of:
5 thrusters
5 sumo-deadlift high pulls
3 thrusters
3 sumo-deadlift high pulls
1 thruster
1 sumo-deadlift high pull
 *partners will use one barbell loaded at 95/65 lbs for the entire and take turns with the movements at the end of each 5-3-1 round. If the barbell touches the ground in between transitions, both partners must stop and perform a 5 burpee penalty. Also, while Partner A is performing the thrusters/sdhp, Partner B must hold a static band pull apart.

Team Muscle Driver Training

Apr
19

Back Squat

Schedule Reminder:
12:00pm and 6:30pm Class Canceled Today. Thank You.

Joint Mobility Drillz

Back Squat:
work up to a heavy single

Back Squat NE:
work up to a heavy triple

Double Under Therapy:
work on developing efficiency and skill
10:00 working on a unbroken pr or practice

Apr
18

4 18 13

Schedule Update: 12noon class canceled today.

Joint Mobility Drillz

Handstands:
working the progression to the full movement, from wall walks, to half kicks, to inverted against the wall
20:00 time cap

100 kettlebell swings 35lbs / 53lbs
75 sit ups
50 push ups 
*not for time,
*partition and scale as needed

don’t rush into an inverted position until you have complete development of the core and shoulder strength neccessary for body control

Apr
17

4 17 13

Schedule Update:
12:00pm Class is postponed for the remainder of the week.
Fridays 6:30pm class is canceled.

Joint Mobility Drillz

400 meter run
10 pistols
6 hang power cleans @ 225lbs /135lbs
5 rounds for time

Paoli Talks Pistols: gwod

Apr
16

4 16 13

SCHEDULE UPDATE!
WEDNESDAY, THURSDAY AND FRIDAYS 12NOON CLASSES ARE CANCELLED.

CHECK THE WEBSITE DAILY FOR ANY FURTHER UPCOMING SCHEDULE CHANGES THIS WEEK! THANKS

Joint Mobility Drillz

 10:00 practice work on “The Moves”
romanian deadlift
deadlift
high hang power clean
shoulder press
clean deadlift
mid hang power clean
push press
clean deadlift
low hang power clean
push jerk
power clean
front squat
high hang clean
push press
mid hang clean
push jerk
low hang clean
split jerk
clean & jerk

3 rounds of:
12 wall ball shots
8 overhead walking lunges
6 ring rows @ strict

21 – 15 – 9 reps of:
overhead squats @ 135lbs / 95lbs
chest to bar pullups
*load is to be pulled from ground

Five Essential Olympic Lifting Drillz: cfj
 

Apr
15

4 15 12

Joint Mobility Drillz

400 meter run
10 handstand push ups
400 meter run
10 handstand push ups
400 meter run
10 handstand pus ups
1200 meter run
for time
*scale as needed, good technique and mechanics on skill development movements is prescribed as in advanced

Strength Training As A Family Affair: nyt

Apr
14

Clean & Jerk

Wod:
To Be Posted On White Board

Floor Living: Conditioning Research 

Apr
13

4 13 13

SCHEDULE UPDATE:
11:00AM Yoga Class Following The Wod

Joint Mobility Drillz

Shoulder Press:
3 – 3 – 3 – 3 – 3
work up to a heavy triple 

Shoulder Press NE:
5 x 3 across

30 – 20 – 10 reps of:
burpee box jumps @ 24′ / 20″
kettlebell swings @ 35lbs / 53lbs
for time

Another Endorsement for Fish 
That’s Gotta Hurt

Apr
12

4 12 13

Keep Your Head In It: cs

Joint Mobility Drillz

1:00 max rep push ups
1:00 max rep squats
1:00 max rep ring dips
1:00 max rep toes to bar
1:00 max rep hollow rocks
5:00 work 1:00 rest x 3

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