CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Nov
7

11 8 14

Saturday wod at 10am is on with Coach Alyssa.
Bring something warm just in case.
WOD to be announced on whiteboard.

Nov
6

11 7 14

Don’t Choke:ta

Mobility Drillz

1050 meter run
50 burpee broad jumps
400 meter run

*scale @:
800 meter run
30 burpee broad jumps
250 meter run

or

400 meter run
15 burpee broad jumps
400 meter run
15 burpee broad jumps
250 meter run 
*scaling options:
1 burpee broad jump, 1 broad jump = 2 reps, 0r 1 burpee broad jump 2 broad jumps = 3 reps.

Box is at a stand still, but I, as you, understand the training must and will continue. Building a forceful bond, that bonds a force to be reckoned with.


Nov
5

11 6 14

Training and the regular schedule will resume at the box Monday  November 10th.
Here is another floater wod.

10 Best Stretches For Runners:yt
4 rounds for time:
400 meter run
50 lunges
TDub, you’ll be back doing your thing in no time at all.

Nov
4

11 5 14

Schedule Update:
There will be no training today, class training will resume on Monday November 10th unless otherwise posted.

5 rounds of:
as many rounds as possible in 2:00 of:
5 push ups
10 sit ups
15 squats
followed by
1:00 plank
*record number of rounds and reps and pick up each round where you left off. post your total via fb.

Nov
3

11 4 14

Is there a difference between training and exercise? Here is a good post on the subject. “How To Find Balance Between Training and Exercise at Crossfit Boxes”:itf

“Flexibility for the Over Head Squat”:ca

Schedule Update: 6:00am class only due to work being done in the afternoon evening hours

wod:
to be posted on white board
 

Nov
2

11 3 14

Schedule Update: 6:00am class only due to work being done in the afternoon evening hours

wod:
to be posted on white

dress appropriately for what ever may be posted 

Nov
2

11 2 14

Schedule Update:
10:00am class today

Update: box is on a flexible schedule this week due to repairs,we will keep you informed day to day.

Squatting Below Parallel with Adrian Bozman:cf

Mobility Drillz

back squat:
5 x 3 for a 3 rep heavy

for time:
500 meter row
21 thrusters
400 meter row
15 thrusters
300 meter row
9 thrusters
*@ dumbbells / kettle bell

for time:
3 – 2 – 1 reps of 
muscle up
pistols
handstand push up

Nov
1

11 1 14

Nice Read; Divided We Fall:cfj

As you have experienced with me, the past week up until yesterday evening has been a bit of and up and down, stay or go, this space verses that space, roller coaster ride. Though the search for a new location continues with the main intention of having a permanent space for our community to grow and thrive, we are still in firm operation status on Cass Ave. until we make that move. Doing the best I can to provide you all with the best and most effective training experience possible. Thank you.

I want to send a shout out to Coach Chris Sinagoga at Crossfit Athletic Group and Coach Hillary Herring at Crossfit Inner Stallion for offering accommodations for us to train at their facilities if needed and for the type of support that the CrossFit Community is all about. Love you.

It’s getting colder, so here are a few suggestions.
1. Wear, and or bring a hat to retain heat from being lost from the top of your head. Hat, hoodie combos etc.
2. Wear, and or bring layers depending on the wod. Keep something stored at the box, just don’t skip run days or sub rowing because you want to and are not prepared. Inner layers should be a synthetic dry fit type of material, outer layers cotton, fleece, etc. Ask Emily about this super cool in the summer, warm and dry fit wool line of athletic wear she always rocks and promotes.
3. Bring that extra layer to change into or cover up in after you workout. 

Here is a quote from Westside Barbell’s Louie Simmons:
“As far as training partners go. If you run with the lame you will develop a limp. So only train with those that have the same goals as your own. Everyone cant be a world champ, but we can all be better” 

Mobility Drillz

7 rounds for tech/mech/load
1 hang power snatch
1 over head squat
1 hang snatch

12:00 play
:0 – 4:00
max rep double or triple unders
4:00 – 12:00
20 kettle bell swings
20 lunges
*70/53 –  53/35

Where is Paula?

Oct
27

4 Days Out

Motown Solo:cfj

Update:
As you all may know by now, the temporary location has been put on hold and it looks like the last day of training at the current facility will be October 31, 2014 unless another option opens up before then. I know you take your training as serious as I look at coaching, so make plans to keep it going somewhere if for some reason we don’t have a place to continue training. I’ll still be posting wods and doing them myself, and will always be available for any coaching needs you may have, and I won’t mind showing up and training with you wherever you decide to go.

You have four days to complete the following: 
10-28-14
wod 1: 

4 rounds of:
12 bench press
6 dips
12 calorie row
6 chin ups
40 double unders
*load @ 135lbs/95lbs or 50% -55% 1rep max

every 1:00 on the 1:00 for 12:00
100 yard sprint

10-29-14
wod 2:

for time and load:
30 turkish get ups 
10:00 time cap

5 rounds for time of:
12 kettle bell swings
25 yard farmers carry @ rack position (R)
12 kettle bell swings
25 yard farmers carry @ rack position (L)
*load @ 70lbs/53lbs

15 – 12 – 9 – 6 – 3 reps of:
hollow rocks
russian twist

10-30-14
wod 3:

5 rounds of:
as many rounds as possible in 2:00 of
3 front squats @ body or 90% of 1 rep max
1 rope climb
10 ball slams @ 20lbs/30lbs
*1:00 rest between rounds

3 rounds of:
5 man makers @ burpee cluster with dumbbells @ heavy as possible
7 box jumps
9 toe to bars
11 yard bear crawl with dumbbells

3 rounds of:
15 straddle sit ups
15 pike sit ups
15 back extensions

10-31-14
wod 4:

3 rep max dead lift
15:00 time cap

team wod:
each performing 7 rounds @ alternating of:
5 dead lift @ 65% of 3rep max
5 chest to bar pull ups

Oct
27

10 27 14

Mobility Drillz

Here is a baseline to build upon and to track your progress, we did this one last on 8 – 21 – 14. Check the load that you used, time and any other recorded notes that I asked you to take down to compare later.

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm, scale up respectful to the intent of the wod and according to your last output.
 

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