CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
25

5 26 16

Schedule Update:

There will be only one class this coming Monday, 5 – 30 – 16. the work out will be a timed effort with scaling options and a duration cut off time of one hour to complete. The box will be open at 9:00 am with a continuos running clock for those coming in to do the wod at half hour waves: first wave is 9:00 am, get started no later than 9:15 am, next wave at 9:30 am, get started no later than 9:45 am, last wave is 10:00 am get started no later than 10:15 am.

Saturday June 4th there is a off site work out planned at Lasky Recreation Center, 13330 Conant in Hamtramck at 12:30 pm. Looking for you to show up and show out. Sign your name on the white board if you can commit to this wod. Thanks


Ten Easy Ways to Eliminate Sugar From Your Diet

w1.
snatch:
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85% – 90%

4 – 7 rounds of:
3 – 5 snatches @ 65% 

3 rounds for time of:
400 meter run
40 sit ups
10 power cleans @ 70% – 75%

w2.
1 round for time of:
800 meter row
20 over head squats @ 65% – 75%
pull up hang position @ time it took to perform overhead squats
33 ghd sit ups
deadlift hold @ 80% the time it took to perform ghd’s

3 – 5 rounds for time of:
200 – 300 meter row
10 sit ups – 20 ghd sit ups
10 overhead squats @ 75% – 85%

1 round for time of:
20 overhead squats @ 55% – 65%
pull up hang position @ time it took to perform overhead squats
33 ghd sit ups
deadlift hold @ 80% the time it took to perform ghd’s
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May
24

5 25 16

Acceptance – the aging athlete:tt

active recovery, make up a wod/open gym:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

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May
24

5 24 16

6 rounds of:
6 push press @ 70% – 75%

1 round for time of:
15 – 30 hand stand push ups
10 – 20 muscle ups @ bar

5:00 rest

1 round for time of:
25 – 50 dips @ 15lbs/25lbs
25 – 50 pull ups @ 15lbs/25lbs

4 rounds of:
400 meter run
400 meter row

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May
22

5 23 16

What to eat before and after every kind of workout:hf

Relative intensity should be prioritized during this next “high volume” cycle with steady progress for optimal rep ranges and totals as a functional percentage of 1 rep max lifts and max reps of gymnastic and body weight movements during metcons. This guide will help you determine what load to use if percentages are not specified. Lower rounds indicate scaling, which details will be posted on white board.

60 + reps 30-35%
30-50 reps 40-50%
20-30 reps 55-65%
10-20 reps 70-75%
5-10 reps 80-85%
1-5 reps 90% +

as many rounds and reps as possible in 12:00 of:
3 – 3 – 6 – 6 – 9 – 9 -….
row @ calories
bench press @ 135lbs/95lbs
*adding 3 reps and calories every round, if you get to a set that you can’t complete, start over at 3 reps

1 round of:
1 clean to 5 front squats
2 cleans to 4 front squats
3 cleans to 3 front squats
4 cleans to 2 front squats
5 cleans to 1 front squats
6 cleans
*add 2.5 to 5lbs to last lift from (5 -16 -16)

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May
21

5 22 16

You’re Not Overtraining, You’re Under-Recovering:h

4 rounds of:
25 meter sprint (end of overhead door to fire hydrant)
*rest 1:2

5 rounds of:
100 meter sprint (fire hydrant to fire hydrant)
50 meter walk 
50 meter sprint
*rest 1:2

1 round of:
30 – 60 handstand push ups
10 – 20 bar muscle ups (alternating or synchronized)
15/10 – 30/20 calorie row (each)
400 – 800 meter run (each)
30 – 60 power cleans @ 65lbs/95lbs – 135lbs/95lbs
*partner wod scale and modify as needed

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May
21

5 21 16

May
19

5 20 16

May
18

5 19 16

Advanced Push-Up Variations That Will Make Your Workouts Harder

w1.
8 rounds of:
1 clean & jerk for a 1rep max
*2:00 rest between rounds

5 rounds of:
3 clean & jerks @ 75%
*2:00 rest between rounds

w2.
3 – 5 rounds for times of:
20 – 40 wall ball shots
10 – 20 pull ups
*2:00 rest between rounds

3 – 5 rounds for time of:
25 – 45 calorie row
:30 – 1:00 handstand hold

20160513_182956

May
18

5 18 5

10 Big Air Moments from CrossFit Regionals:cf

active recovery: open gym

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160513_182944

May
17

5 17 16

Adaptive Athletes Succeeding at CrossFit:cf

w1.
1000 meter run
500 meter run
500 meter run
200 meter run
400 meter run
400 meter run
*1:30 rest between each
200 meter run
200 meter run
*:30 rest between each
*scale by eliminating one each of the double runs or cut the meters in half

5 – 8 rounds of:
4 power snatches @ 65% – 75%
*scaled down version to be posted on the white board, scale up by adding the 4 ps in front of each run

3 – 5 rounds of:
3 panda pulls

w2.
21 – 15 – 9 reps of:
ghd sit ups
power clean @ 55% – 60%
ghd sit ups
*15:00 time cap

10 rounds of:
4 muscle ups @ strict
7 hand stand push ups @ strict
14 pistols
*20:00 time cap
*scaled version to be posted on white board
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