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

Nov
16

11 16 15

10 need to know health benefits of ginger:fm

V.
4 rounds of:
1 hang clean + 1 clean @ 70% – 80%
* 2:00 rest

5 rounds of:
1 clean @ 85% – 95%
* 2:00 rest

3 rounds of:
2 clean pulls @ load 95% +

1 round of:
3 back squats @ 60%
2 back squats @ 70%
2 back squats @ 80%
1 back squat @ 85%
* 2:00 – 3:00 rest between sets

3 – 2 – 1 reps for time: of
3 back squats @ 92.5%
2 back squats @ 97.5%
1 back squat @ 102.5% +
* rest as needed
* spotters mandatory or use spotter racks

as many rounds as possible in 10:00 of:
10 over head walking lunges @ 135#/115#
3 muscle ups

J.V.
5 rounds of:
2 back squats @ 85% of 2 rep heavy
* 3:00 rest between sets

5 rounds of:
3 back squats @ 75% of 2 rep heavy
* 3:00 rest between sets

4 rounds against 2:00 running clock of:
250 meter row
max rep squat cleans @ 135#/115#
* 2:00 rest between rounds

F.
3 rounds of:
8 – 12 goblet squats
8 – 10 single arm kettle bell row
15 – 20 kettle bell swings
10 – 15 push ups
* :45 rest between each set

4 rounds against a 2:00 running clock of:
250 meter row
max rep air squats
* 2:00 rest between rounds
IMG_0276

 

Nov
15

11 15 15

wod:
to be posted on white board

Think you’re to old to CrossFit? Not at 76:tt

CAM05912

Nov
14

11 14 15

Nov
13

11 13 15

ways CrossFit made me a better human:hp

 

V.
3 rounds @ 60% of:
1 high hang snatch
1 hang snatch
* 2:00 rest between rounds
3 rounds @ 70% of:
1 hang snatch
1 Snatch
* 2:00 rest between rounds
3 rounds @ 80% of:
1 snatch pull
1 snatch
* 2:00 rest between rounds
3 rounds of:
6 push press @ snatch grip rear rack position
* 3:00 rest between rounds
3 rounds @ 1:00 each of:
hand stand push ups @ max reps
chin ups @max reps
3 rounds @ 1:00 each of:
dips @ max reps
bent over row @ barbell @ 65#/45#

J.V. – F.
as many rounds and reps as possible in 25:00 of:
50 wall ball shots
40 kettle bell swings
30 burpees
20 pull ups
200 meter row
*in teams of two or rest 1:1
*scale @ doing half reps for multiple rounds
IMG_0267

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