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

Bench Press

Joint Mobility Drillz

Bench Press:
heavy set of 8

Bench Press NE:
3 x 8

400 meter row x 3
for best time

spend time working on the goal board

Mar
12

3 12 13

Joint Mobility Drillz

30 – 20 – 10 reps of
Box Jumps @ 20″
Sumo deadlift High Pulls @ 75lbs / 45lbs
Wall Ball Shots

15 – 10 – 5 reps of
Medicine ball cleans
Sit ups
Push ups

3 – 2 – 1 reps of
Ying / Yangs
Skin the cats

Mar
11

Back Squat

Joint Mobility Drillz

High Bar Squat:
2 x 8 pause at the bottom @ 65% 1rep max

High Bar Squat NE:
3 x 5 adding 5lbs to last exposure

Partner Wod:
5 push presses single arm alternating 5 right, 5 left @ 35lbs / 55lbs
10 burpees
10 rounds
10:00 time cap
*partners alternate rounds until 10 rounds are completed,
*push presses are @ moderate to heavy and should be unbroken, burpees are strict

Mar
10

Clean and Jerk

Joint Mobility Drillz

dead lift with pause at high hang “hip position”
hang power clean
front squat
push jerk / split jerk
12:00 to work to a heavy, clean set of this complex

1 clean and jerk
1 round of cindy
2 clean and jerks
1 round of cindy
3 clean and jerks
1 round of cindy
4 clean and jerks
1 round of cindy
5 clean and jerks
1 round of cindy
6 clean and jerks
1 round of cindy
7 clean and jerks
1 round of cindy
8 clean and jerks
1 round of cindy
9 clean and jerks
1 round of cindy
10 clean and jerks
1 round of cindy
*load 155lbs / 105lbs 
25:00 time cap 

Mar
9

3 9 13

Box will be open at 9:00am for athletes to come and do the open wod. Arrive at least 15:00 early to prep for the wod that takes 17:00.
warmup: 600 – 800 meter row
foam roll and lax, shoulders, lats, inner thighs.
hip mob like this
shoulder mob like this.
ankle mob like this.

Whats Your Strategy?

Joint Mobility Drillz

40 Burpees 
30 Snatch @ 75lbs / 45lbs 
30 Burpees
30 Snatch @ 135lbs / 75lbs 
20 Burpees
30 Snatch @ 165lbs / 100lbs 
10 burpees
Max rep Snatch @ 210lbs / 120lbs
As Many Reps As Possible In 17:00

Scaling options on load for all non registered athletes.

Check out the wod description and information on the break rule on the Games Site Here.

Check out the worldwide leader board here.

Root Vegetables: Delicious

Mar
8

3 8 13

Don’t Forget About The Friday Night Picnic At Slows To Go, March 15th. Right After The 6:30PM Wod. Join Us.

Joint Mobility Drillz

10 dumbbell / kettlebell thrusters
10 pull ups
1:00 plank
4 rounds nft (not for time)
*go as heavy as possible on the thrusters maintaining good tech/mech, add weight to the pull ups, if you like. 

Mobility Work:
20:00 

Read: Is It The Sweet Truth?

 

Mar
7

Front Squat

Workout 13.1 will be the group wod on Saturday, any athlete wanting to perform the wod anytime prior to or after, just make a request.

40 Burpees 
30 Snatch @ 75lbs / 45lbs 
30 Burpees
30 Snatch @ 135lbs / 75lbs 
20 Burpees
30 Snatch @ 165lbs / 100lbs 
10 burpees
Max rep Snatch @ 210lbs / 120lbs
As Many Reps As Possible In 17:00

Joint Mobility Drillz

Front Squat:
8 x 2 @ 65%, 2 reps every 1:00 on the 1:00 for 8:00

Front Squat NE:
3 x 5 across

“Adrian”
3 forward rolls
5 wall climbs
7 toes to bars
9 box jumps @ 30″ / 24″
5 rounds for time

Hand Stand Forward Roll Progression:

Mar
6

Bench Press


Joint Mobility Drillz

Bench Press 
work up to a heavy set of 8, example 5 x 8 

Bench Press NE:
3 x 8 across

21 – 15 – 9 reps of
kettlebell swings
push ups or ring push ups
kettlebell squats 

A Look Inside The Word of Crossfit. 

Mar
5

3 5 13


Joint Mobility Drillz

400 meter run or sub @ 2:00 run in place / mountain climbers
15 overhead squats @ 65lbs / 95lbs
400 meter run or sub @ 2:00 run in place / mountain climbers
15 snatch balance @ 65lbs / 95lbs

then do……

25 thrusters @ 75lbs / 115lbs
25 bent over rows @ 75lbs / 115lbs
50 box jumps @ 20″ / 24″
100 double unders
2 rounds for time
then do…….

Bench Press 10 x 2 @ 87%

Mar
4

3 4 13

 

Joint Mobility Drillz

Back Squat
work up to a heavy 1 rep

Back Squat NE:
3 x 5

400 meter run
21 wall ball shots
3 rounds for time

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