CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
23

07.24.10

wod to be posted on white board

Jul
23

07.23.10

warmup:
joint mobility drillz
400m run
20 plyo push ups
400m run
20 knee to elbows
400m run
20 burpees

tech/mech:
overhead squat
ground to overhead lifts

wod:
15-9-5 reps of
ground to overhead lifts, @ 95lbs
over head squats, @ 95lbs
10:00 time cap
*scale load as needed

Jul
21

10.22.10

warmup:
joint mobility drillz
12 dumbbell push presses
12 dumbbell walking lunges
12 box jumps
3 rounds
*load to be determined

tech/mech:
deadlift
double unders
handstand push up

wod:
6 deadlifts, 1.5 x body weight
20 double unders
3 handstand push ups
amrap in 7:00
*scale as needed



Jul
21

07.21.10

RESTDAY

Jul
19

07.20.10

warmup:
joint mobility drillz

tech/mech:
kettlebell swing
pull up

wod:
1200 meter run
63 kettlebell swings, 1.5 pood
36 pull ups
800 meter run
42 kettlebell swings, 1.5 pood
24 pull ups
400 meter run
21 kettlebell swings, 1.5 pood
12 pull ups
for time
*scale as needed

Jul
18

07.19.10

warmup:
joint mobility drillz
5 single (l/r) arm kettlebell clean/press

5 pistols (l/r)
3 rounds

tech/mech:
lunge
bench press

wod:
5 x 3
bench press
walking dumbbell lunge
*add 5lbs to from last lift

Jul
18

07.18.10

warmup:
joint mobility drillz

tech/mech:
snatch
muscle up

wod:
9-7-5 reps of
muscle up
snatch, @ 135lbs
for time
*scale as needed

Jul
17

07.17.10

warmup:
joint mobility drillz
1/4 mile run
15 squats
15 lunges

tech/mech:
medicine ball clean
knee to elbow
thruster
bear crawl
sumo deadlift high pull
ball slam
medicine ball swing

wod:
to be posted on white board

Jul
15

07.16.10

warmup:
joint mobility drillz
15 walking lunges
10 back extensions
5 box jumps
3 rounds

tech/mech:
snatch grip deadlift
sumo deadlift
deadlift

wod:
1 snatch grip deadlift
1 sumo deadlift
1 deadlift
7 rounds
*increase load every round
*start load at last 5 x 3 deadlift wod
*adjust load as needed

Jul
15

07.15.10

warmup:
joint mobility drillz
40 double unders
3 turkish get ups, right
3 turkish get ups, left
*load to be determined
2 rounds
1 turkish get up, right
1 turkish get up, left
*load to be determined
3 rounds

tech/mech:
low bar back squat
high bar back squat
shoulder press

wod:
back squat
3 x 5
*add 5lbs from last lift
*rest then complete
shoulder press
1-1-1-1-1

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