CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
5

6 6 11

1/4 mile run
joint mobility drillz

warmup:
6 single leg lateral hops @ 12-16 inch to
20 yard sprint
10 rounds
5 rounds left, 5 rounds right

tech/mech:
front squat
push jerk
split jerk

wod:
front squat to jerk
2 to 1 x 5

Jun
4

6 5 11

1/4 mile run
joint mobility drillz

tech/mech:
see below

wod:
100 pull ups
100 kettlebell swings @ 24kg
100 double unders
100 overhead squats @ 95lbs
for time

Jun
4

6 4 11

wod :
to be posted on white board

Jun
2

6 3 11

joint mobility drillz
1/4 mile run

warmup:
100 double unders

tech/mech:
see below

wod:
1/4 mile run
30 burpees
40 split snatches @ 40lb/25lb dumbbells
30 toe to bars
100ft overhead walking lunge @ 45lb/25lb plate
100ft sprint x 2
for time

Jun
1

6 2 11

1/4 mile run
joint mobility drillz

warmup:
burgeners x 3

tech/mech:
muscle up
snatch

wod:
9 – 7 – 5 reps of
muscle up
snatch @ 135lbs

May
31

6 1 11

RESTDAY

May
31

5 31 11

wod:
to be posted on white board

May
29

5 30 11

wod time today: 8am

joint mobility drillz

warmup:
see below

tech/mech:
pull ups
push up
squats

wod:
“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
for time

*partition the pull ups, push ups and squats as needed

May
28

5 29 11

1/4 mile run
joint mobility drillz

warmup:
see below

tech/mech:
deadlift
box jump

wod:
21 – 15 – 9 reps of
deadlift @ 315lbs
box jump @ 30 inches
for time
scale as needed

May
27

I am an athlete. I train to compete, and compete to train. I am a high school athlete, a college athlete, a professional athlete, a blue-collar athlete, a white-collar athlete, a navy seal, a marine, an army ranger, or a weekend warrior. I am an athlete of the world in which life prepares us , that if we are not prepared, we may lose the game, not make the team, not make the deadline, fail the test, miss the target, not complete the mission, make excuses, not make a difference, not save a life, lose the fight, not close the deal or get a contract. We train or inner most strengths to outstand by way of what we demand our physical to withstand. With out divulging the equation I tell you sure, that the pressure, the load, the timing, the relentlessness, discipline, courage, teamwork, solo routines and countless goals accomplished by and through my training methods, I have developed the heart and will to champion my past defeats as well as conquer any future opponent, obstacles or challenge that I shall take on, and take on I will. For I am prepared and I am forever preparing to win at all that I set out to do.  If I make a mistake or lose ground, site or focus, I will recover quickly and strategically define the odds, even set records, and shock the world with my greatness. The way I train, is the way I prepare for life everyday. Everyday is training day for tomorrow. Will you be there to take it on with me? A true warrior never forgets his defeats, he learns from them and becomes stronger! I train to better my life and to be the best at it.
jeb

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