CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Nov
26

11 26 15

Lifts For Gifts 2015

Missing link in your CrossFit program:tt

Todays Schedule Change and Update:
Open Gym – 8:00 am – 10:00 am
CrossFit – 10:00 am

Parking may be scarce due to the Thanksgiving Day Parade. The back gate will be open for additional parking just in case.

5:00 handstand hold practice

30 rounds of:
5 shoulder to overheads every :30 @ 95#/65#
3:00 rest
30 rounds of:
5 ground to overheads every :30 @ 115#/85#
*scale @ 40% – 50%

5 rounds of:
30 kettle bell swings @ 70#/53#
*1:00 to complete 30 kettle bell swings
*scale as needed

5:00 rope climb practice
CAM05271

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nov
25

11 25 15

Lifts For Gifts 2015

This Weeks Schedule Changes:

Thursday (11-26)
Thanksgiving:
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

Friday (11-27)
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

What happens when you go without sugar for 10 days:cnn

active recovery:
800 meter row
1:00 active mobility

walking lunge @ 20 meters
lateral lunges @ 20 meters
1:00 active mobility

30:00 + mobility
6:00 – 8:00 upper body
6:00 – 8:00 lower
12:00 – 14:00 lower
IMG_0206

Nov
24

11 24 15

Lifts 4 Gifts 2015

This Weeks Schedule Changes:
Thursday (11-26)
Thanksgiving:
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

Friday (11-27)
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added

5:30 pm class is cancelled
6:30 pm class is cancelled

Why strong is the new skinny, and why that is a good thing:hp

V.
clean & jerk
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 97.5 %
1 @ 102.5%
1 @ 105%
*2:00 – 3:00 rest between rounds
*90% + should be calculated according to technical accuracy

5 rounds of back squats:
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
*2:00 – 3:00 rest between rounds
*goal is to go heavier than 11/16

as many rounds as possible in 10:00 of:
overhead squats @ 55%
burpees over the bar

2 rounds of:
100 meter farmers carry
20 ghd sit ups

J.V. – F.
2 – 3 rounds of:
as many reps as possible in 1:00 each of:
kettle bell swings
push ups
box jump overs
burpees
sit ups
*1:00 rest between each set
*partner wod
IMG_0216

Nov
23

11 23 15

This Weeks Schedule Changes:
Thursday (11-26)
Thanksgiving:
6:00 am class is cancelled
8:00 am-10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

Friday (11-27)
6:00 am class is cancelled
8:00 am-10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

6 things CrossFit can teach you about running a business:I

V.
3 rounds of:
5 snatch press @ load
*2:00 rest between rounds

3 rounds of:
4 snatch push press to overhead squat @ load
*:02 hold at bottom of the squat
*2:00 rest between rounds

6 rounds of:
1 high hang snatch
1 mid hang snatch
1 below the knee hang snatch
*02 pause at start of each lift
*:01 pause in the catching position
*3:00 per round

as many reps as possible in 1:30 of:
muscle ups
*1:30 rest
*bar muscle ups
*1:30 rest
handstand walk for distance

8 rounds of @ 3:00 each for time of:
200 meter row

J.V.
3 rounds of:
8 bench press
:20 rest
12 ply-o push ups
*2:00 – 3:00 rest between rounds

4 rounds of:
as many rounds as possible in 4:00 of
500 meter row
20 wall ball shots
max effort pull ups
*4:00 rest between rounds

F.
3 rounds of:
10 bench press @ dumbbells
25 kettle bell swings
10 low to high planks
10 ring rows
*:45 rest between sets

4 rounds for time of:
500 meter row
20 wall ball shots
*partner wod or 1:1 work to rest

 

Nov
22

11 22 15

This Weeks Schedule Changes:
Thursday (11-26)
Thanksgiving:
6:00 am class is cancelled
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

Friday (11-27)
6:00 am class is cancelled
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

CrossFit boss pushing to crush soda campaign:tsdut

9 – 8 – 7 – 6 – 5 -4 – 3 – 2 reps for time of:
dead lift @ 225#/135#
burpees
kettle bell swings @ 70#/53# @ santa cruz
*scale dead lifts @ 155#/105# 
*scale swings @ 53#/35#

9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 reps for time of:
cleans @ 65% 1 rep max
box jumps @ 30″/ 24″
*scale cleans @ 50% 1 rep max
*scale box jumps @ 24″/20″

* wod subject to change

CAM04702

Nov
21

11 21 15

Nov
20

11 20 15

Fat is the new normal in America:bi

V.
every 1:00 on the 1:00 for 6:00 of:
2 sumo deadlifts @ 75%

3 rounds of deadlifts @:
4 @ 60%
6 @ 70%
8 @ 80%
*2:00 rest between rounds

5 1:00 rounds for reps and calories of:
double kettle bell swings @ 16/24
shoulder to over head @ 16/24
front rack lunge @ 16/24
row @ calories
*1:00 rounds

J.V. – F.
3 rounds of:
10 bulgarian lunges right/left
10 trap raises right/left
*:30 rest between sets

15 – 12 – 9 reps for time of:
thrusters @ 135#/95#
burpees
*freshman scale load as needed
IMG_0230

 

Nov
19

11 19 15

Standing reduces the odds of obesity:wp

V.
5 rounds of:
1 push press to 1 overhead squat @ load
*2:00 rest between rounds

10 rounds or less of:
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
1 @ 100% +
*90% + should be calculated according to technical accuracy as well as 

4 rounds of:
5 back squats @ 65% – 70%
*:30 rest between rounds

1 round for time of:
2k meter row
60 chest to bar pull ups
30 hang power snatches

J.V.
5 rounds of:
2 – 2 – 2 power cleans @ load
*:10 rest between doubles 3:00 rest between rounds

3 rounds for time of:
100 double unders
30 kettle bell swings
20 box jumps
*3:00 rest between rounds

F.
4 rounds of:
8 deadlifts
1:00 double under practice
6 pull ups @ strict
*1:00 rest between sets

3 rounds of:
350 meter row
100 meter farmers carry
*3:00 rest between rounds
CAM05914

Nov
18

11 18 15

Fitness vs. fatness:hp

active recovery:
25 sit ups
1:00 plank
25 sit ups

400 meter jog
1:00 active mobility

25 back extensions
1:00 prone extension hold (superman)
25 back extensions

400 meter jog
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body

6:00 – 800 thoracic
12:00 – 14:00 lower body

Nov
17

11 17 15

Placing a cap on sugar intake:nyt

V.
3 rounds of:
2 split jerks @ load
* 2:00 rest
* :02 pause at catch on 2nd rep
5 rounds of:
1 split jerk @ load @ 1rep heavy
*2:00 rest
5 rounds of:
3 floor presses @ load
3 pendlay rows @ load
*2:00 rest between each set
3 rounds of:
8 romanian deadlifts
8 dumbbell curls
8 dips
4 rounds of:
300 meter row
max effort chin ups

J.V.
5 rounds of:
3 shoulder press @ 3 rep heavy
*2:00 – 3:00 rest between rounds

as many rounds and reps as possible in 12:00 of
6 handstand push ups @ strict
9 ring dips
12 toes to bar

F.
4 rounds of:
8 – 10 shoulder press @ dumbbells
8 – 10 russian step ups @ each leg @ dumbbells
5 – 8 toes to bar

as many rounds and reps as possible in 12:00 of:
20 burped box jumps
200 meter row
IMG_0220

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