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

08.06.09

warmup:
the block
16 scorpions
16 iron t’s

tech/mech:
l-pull ups
bear crawls
alligator crawl

wod:
21 l-pull ups
50 ft crawl forward
50 ft crawl backward
15 l-pull ups
50 ft crawl sideways right
50 ft crawl sideways left
9 l-pull ups
50 ft crawl forward
50 ft crawl backward
6 l-pull ups
crawls can be alligator or bear

Aug
4

08.05.09

warmup:
joint mobility drillz

tech/mech:
burpees
sumo deadlift high pulls

wod:
25 sumo deadlift high pulls
11 burpees
25 sumo deadlift high pulls
11 burpees
short block
4 rounds
sdhp load 45#

Aug
3

08.04.09

warmup:
joint mobility drillz

tech/mech:
fgb sequence

wod:
“fight gone bad”
wall ball, 20# ball, 10′, women 8′
sumo deadlift high pulls, 75#, women 45#
box jumps, 20″ box
push press, 75#, women 45#
row, calories
3 rounds
scale height and load as needed
1 minute of each exercise on a
continuous running clock for 5 minutes
=1 round, 1 minute rest between rounds
transition quickly at the sound of rotate
for the best score
 

Aug
3

08.03.09

warmup:
burgerner’s
x 5
1/4 mile run

tech/mech:
romanian deadlift
walking lunge
dumbbell press

wod:
10 romanian dead lifts
10 walking lunge/dumbbell presses
8, 6, 4, 2 of the same
increase load as needed

olyskill:
body weight clinic

Aug
1

08.02.09

warmup:
5 medicine ball cleans
10 box jumps
5 wall ball shots
10 box jumps
5 ball slams
10 box jumps

tech/mech:
handstand pushups
ring dips
push ups

wod:
“J.T.”
21 . 15 . 9
handstand push ups
ring dips
push ups

Jul
31

08.01.09

warm up:
burgener
x 3

skillz:
dead lift
high hang clean
front squat
push press
push jerk
split jerk

wod:
”desperado”
95#men/65#woman
21 . 18 . 15 . 12 . 9 . 6 . 3
or
15 . 12 . 9 . 6 . 3
dead lift
high hang clean
front squat
push press/push jerk/split jerk
rest as needed between each set
scale load as needed

olyskillz: back squat

Jul
31

07.31.09

warmup:
21 . 15 . 9
walking lunges, with dumbbells 25#-45#
shoulder presses, with dumbbells 25#-45#

wod:
1/4 mile run
max rep pull ups
amrap in 20:00

Jul
30

07.30.09

warmup:
1:00 jump rope
10 ying yangs
2:00 jump rope
8 ying yang
3:00 jump rope
6 ying yang
2:00 jump rope
4 ying yang
1:00 jump rope
2 ying yang

tech/mech:
sumo dead lift high pull
ring dip

wod:
10 sdhp 75# men, 45# woman
10 ring dips
5 rounds

Jul
28

07.29.09

warmup:
joint mobility drillz

wod:
10k
its a run day!!!!!
or is it????

Jul
27

07.28.09

warmup:
joint mobility drillz

techmech:
deadlift
hang power clean
power clean
push jerk
clean/jerk

wod:
1 clean/jerk 1st minute
2 clean/jerks 2nd minute
3 clean/jerks 3rd minute
continuing emom
rx’d 135#men, 105#women

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