CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
4

7 5 11

1/4 mile run
joint mobility drillz

tech/mech:
kettlebell swing
single arm power snatch
power clean
bench press

warmup:
10 kettlebell swings @ 1.5pood
10 single arm power snatch (5 right, 5 left) @ 1pood
50 double unders
5 rounds

10 – 8 – 6 – 4 – 2 reps of
bench press @ 55% body weight
power clean @ 55 % body weight
1 – 3 – 5 – 7 – 9 reps of above
both for time
if 55% body weight under 135lbs  use 135lbs

1 mile timed run

Jul
4

7 4 11

1/4 mile run
joint mobility drillz

tech/mech:
see below

warmup:
30 – 20 – 10 reps of
wall ball shots
box jumps
kettlebell swings

wod:
1 – 2 – 3 reps of
the moves @ oly-bar

Jul
3

7 3 11

1/4 mile run
joint mobility drillz

tech/mech:
clinic
turkish get up
deadlift
shoulder press

warm up:
2 turkish get ups left
2 turkish get ups right
5 rounds
load to be determined

deadlift
2 – 2 – 2 – 2 – 2
shoulder press
2 – 2 – 2 – 2 – 2

Jul
1

7 2 11

wod:
to be posted on white board

Wod will be at Royal Oak middle school track and field.
1 block east of box on Washington Ave, then north 3/4
of a mile on the right.

Jul
1

7 1 11

1/4 mile run
joint mobility drillz

tech/mech:
see below

wod:
50 box jumps @ 24 inch
50 kettlebell swings @ 1pood
50 jumping pull ups
50 walking lunges
50 push presses
50 knee to elbows
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Jun
30

6 30 11

joint mobility drillz
1/4 mile run
15 power snatches @ load to be determined
4 rounds

bench press
3 – 3 – 3 – 3 – 3

3 hands of push ups to
3 clapping push ups to
1 burpee to
3 split squat jumps 2 ct to
3 tuck jumps
as many rounds as posible in 7:00

Jun
28

6 29 11

RESTDAY

Here it is, I’m saying it again! “Sometimes being at a disadvantage is the advantage that you need”

Say something?

Jun
28

6 28 11

1/4 mile run
joint mobility drillz

tech/mech:
see below

warmup:
20 push ups
20 double unders
10 knee to elbows
3 rounds

wod:
20 walking lunges
20 push press @ 65lb/95lb
20 box jumps @ 20 inch
20 yard shuttle run
3 rounds for time

stinger:
max rep sit ups in 1:00
1/4 mile run
3 rounds

No time to waste on getting in, warming up and “wodding out”.

Jun
26

6 27 11

1/4 mile run
joint mobility drillz

tech/mech:
kettlebell swing
pull up
power clean
front squat

warmup:
21 – 15 – 9
kettlebell swing @ 1.5pood/2pood
pull up

wod:
10 power cleans right arm
10 front squats
10 power cleans left arm
10 front squats
1/4 mile run
3 rounds for time
load @ kettlelbell 1.5pood/2pood
scale as needed

wild hopper:
????????????

Jun
25

6 26 11

1/4 mile run
joint mobility drillz

warmup:
burgerner x 2


tech/mech:
snatch pull

snatch pull drop
hang power snatch

snatch grip deadlift
power snatch

clean pull
clean pull drop
hang power clean

deadlift
power clean

push jerk
split jerk

wod:
see above

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