CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
1

12 1 15

 

V.
6 rounds of clean & jerk:
r1. 2 @ 60%
r2. 2 @ 60%
r3. 2 @ 70%
r4. 2 @ 70%
r5. 1 @ 75%
r6. 1 @ 75%
*2:00 rest between rounds

6 rounds of clean & jerk:
r1. 1 @ 80%
r2. 1 @ 85%
r3. 1 @ 90%
r4. 1 @ 95%
r5. 1 @ 97.5%
r6. 1 @ 102.5%

every 1:00 on the 1:00 for 12:00:
m1. 2 – 5 muscle ups @ unbroken
m2. 12 – 15 meter handstand walk
m3. 4 – 6 pistols

8 rounds of:
:30 row
*1:30 rest

J.V. – F.
5 – 8 rounds of front squat:
build to a 1rep heavy in 10:00

every 2:00 for 12:00:
2 front squats @ 80%

every 1:00 on the 1:00 for 12:00:
m1. 10 ring dips
m2. 10toes to bar
m3. 15 kettle bell swings

3 rounds of:
10 supine ring rows|
:45 side planks
*30 rest between rounds

 

CAM04782

Nov
30

11 30 15

V.
6 rounds of hang snatch:
r1. 2 @ 60%
r2. 2 @ 60%
r3. 2 @ 70%
r4. 2 @ 70%
r5. 1 @ 75%
r6. 1 @ 75%
*2:00 rest between rounds

6 rounds of snatch:
r1. 1 @ 80%
r2. 1 @ 85%
r3. 1 @ 90%
r4. 1 @ 95%
r5. 1 @ 97.5%
r6. 1 @ 102.5%

3 rounds of:
4 sets of 5 back squats @ 65% – 70%
*:30 rest between each set of 5 back squats
*2:00 – 3:00 rest between rounds

as many rounds as possible in 10:00 of:
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

J.V.
8 rounds of:
1 push jerk for a 1 rep heavy
*2:00 rest between rounds

4 rounds of:
as many reps as possible in 2:00 of:
300 meter row
push press @ max reps
*2:00 rest between rounds

F.
3 rounds of:
10 single arm dumbbell row
10 bench press @ dumbbells
25 walking lunges
30 mountain climbers
*:45 rest between each set

4 rounds of:
as many reps as possible in 2:00 of:
300 meter row
10 push press @ dumbbell

Nov
29

11 29 15

Coke’s role in combating obesity:bi

V.
3 rounds of bench press/power clean:
4 @ 65%
6 @ 75%
8 @ 82.5%
*2:00 rest between sets and rounds

J.V. – F.
as many reps as possible in 4:00 of:
600 meter row
push ups @ max reps

as many reps as possible in 4:00 of:
10 box jumps @ 20″/24″
10 pull ups

as many reps as possible in 4:00 of:
30 double unders
10 toes to bar

All Levels:
as many rounds and reps as possible of:
1 power clean
1 push press
1 rack lunge left
1 rack lunge right
*rx @ 135#/95#
*scale @ 95#/65# or 55% – 60%
IMG_0351 IMG_0352

Nov
28

11 28 15

REST DAY

Nov
27

11 27 15

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

10 Fitness myths exposed:f

V. 
3 rounds of deadlifts:
4 @ 65%
6 @ 75%
8 @ 82%
*2:00 rest between rounds

every 1:00 on the 1:00 for 6:00 of:
2 sumo dead lifts @ 80%
(reference 11-20-15)

partner wod:
1 round for distance in 10:00 of:
500 meter row relay
400 meter run relay

5 rounds of:
3 romanian dead lifts
3 shoulder shrugs

J.V. – F.
partner wod:
as many rounds and reps as possible in 20:00 of:
10 goblet hold reverse lunges
10 burpees
*1 partner working
*1 partner resting in plank
*1 partner resting in hang position from pull up bar
*2 – 3 partner wod
IMG_0292

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

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