CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
22

12 23 14

Mobility Drillz

fm.
3 rounds of:
21 unbroken kettle bell swings @ as heavy as possible (maintaining good technique)
1:00 plank
2:00 rest between rounds

21 – 15 – 9 reps of:
deadlift @ 225/155 or 50%-60% 1rep max
box jump @ 24″/20″
10:00 time cap

jv.
spend 3:00 on each of the following movements:
kipping on rings/bar
kipping pull ups on rings/bar
muscle up transition @ assisted

as many rounds as possible in 10:00 of:
muscle ups or muscle up progression
0r
30 muscle ups for time

“annie”
50-40-30-20-10 reps for time of:
double unders
sit ups

v.
4 rounds for load of:
4 pull ups
2:00 rest

4 rounds of:
3 back squats @ 80%

7 rounds of:
1 snatch @ :05 pause at the bottom, work up to 85% 1rm

5 rounds of:
1 snatch @ best and heaviest performance

3 rounds of:
3 snatch pulls @ 1rm snatch
CAM03027

 

Dec
21

12 22 14

Be A Good Gym Member, Safety, Respect and Taking Care of Equipment:ca

Schedule Update:
Wednesday 12/24/14 6:00am and 5:30pm only
Thursday 12/25/14  10:00am only
Thursday 1/1/15 10:00am only

Mobility Drillz

fm.
5 – 7 rounds for a 5 rep heavy of:
5 front squats
20:00 time cap

for time:
40 pull ups “r” bar hang
60 push ups “r” plank
80 goblet squats @ 53/35
60 push ups “r” bar hang
40 pull ups “r” plank

jv.
5 rounds of:
20 calorie row
20 russian kettle bell swings @ 53/35
20 burpees
*rest 1:2

v.
5 rounds of:
3 bench press @ 80%

1max rep @ 60%

5 rounds of:
3 bent over rows

CAM02994

Take a look at the elbow position and column of support at the rack and then during the push press. Not a common mistake for JK to make.

Take a look at the elbow position and column of support at the rack and then during the push press. Not a common mistake for JK to make.

 

Dec
21

REST DAY

CAM03076

Dec
19

12 20 14

Mobility Drillz

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.

10841434_1601264863435518_833830849_n

Dec
19

12 19 14

Mobility Drillz

fm.
5 – 7 rounds for tech/mech of;
2 push jerks @ pvc – olybar – dumbbells/kettle bells

5 – 7 rounds of:
3 shoulder press
2 push press
1 push jerk

5 rounds for load of:
3 backs

jv.
3 – 5 sets of snatch complex: @ below 65% up to 65%
1 snatch @ below the knee
1 snatch

as many rounds as possible in 12:00 of:
1 snatch
3 toe bars
5 box jumps @ 24/20
*start @ 65% 1rep max, and add 5lb to 10lbs after every 5 rounds

v.
5 rounds “Cindy”
30 double unders after every round

3 rounds of:
3 back squats @ 80%

6 rounds of:
free standing handstand hold @ 00:10 with 00:30 rest
*count attempts

every 10:00 on the 1:00
5 right arm overhead kettle bell squats @ even
5 left arm overhead kettle bell squats @ odd

10 rounds of:
750 meter row
3:00 5:00 rest between sets
CAM02885

 

Dec
17

12 18 14

Mobility Drillz

freshman:
3 rounds of:
20 box steps to lunge @ medicine ball
20 sit ups @ medicine ball
20 wall ball shots
*any time the ball hits the floor, 400 meter row

jv:
5 – 7 rounds of:
3 dead lifts for a 3 rep max

10 – 8 – 6 – 4 – 2 reps for time of:
dead lifts @ 80% of 3rep max
shuttle runs

varsity:
rest day
or

active recovery:
to be posted on white board
CAM02890

Dec
16

12 17 14

Mobility Drillz

freshman.
every minute on the minute for 12:00
1 – 3 handstand push up
or
:15 -:30 handstand hold
1 – 3 wall walks

3 rounds of 400 meter row
12 toe to bars
20 overhead walking lunges

jv.
3 rounds of:
10 front squats @ 75%

every minute on the minute for 20:00 for reps
5 thrusters @ 95/65
5 burpees
5 pull ups
*goal is 15 reps per minute

varsity.
4 rounds of:
2 muscle snatches for load

7 rounds for load of:
1 hang power snatch @ below the knee
1 hang power snatch @ above the knee
1 mid hang power clean
1 high hang power clean

21 – 18 – 15 – 12 – 9 reps for time of:
kettle bell swings @ 53/35
push ups

4 rounds of:
2 back squats @ 80%

CAM02927

Dec
16

12 16 14

Mobility Drillz

freshman.
21 – 15 – 9 reps of:
kettle bell swings @ 53/35
goblet squats @ 53/35

5 rounds of:
3 dead lifts @ load

jv.
5 rounds for reps of:
as many round as possible in 3:00 of:
3 hand stand push ups
6 toe to bars
9 kettle bell swings @ 53/35
*1:00 rest

varsity.
5 rounds for load of:
3 bench press
3 bent over rows

as many rounds as possible in 10:00 of:
20 ring push ups
20 sit ups
20 walking lunges

5 rounds of:
2 back squats @ 80%

3:00 farmers walk @ as heavy as possible

 

CAM02904

Dec
14

12 15 14

Mobility Drillz

For those athletes that missed Saturdays class, make up your 1 rep max for the back squat, dead lift and shoulder press. Details to be posted on white board.

For every one else, A. is for freshman, B. is for sophomores, C. is for junior/seniors. Welcome to CrossFit University, 1st semester.

A.
3 rounds of:
3 hang squat cleans for a 3 rep heavy

3 rounds of:
400 meter run
21 hang power cleans @ 115lbs/75lbs
12 burpee bar jumps

B.
3 – 3 – 3 – 2 – 2 – 1 reps increasing load clean complex:
1 power clean + 1 hang power clean + 1 hang clean

3 – 3 – 3 – 2 – 2 – 1 increasing load reps of:
squat cleans

C.
front squats:
0:00 – 2:00 8 @ 65%
2:00 – 4:00 7 @ 70%
4:00 – 6:00 6 @ 75%
6:00 – 8:00 5 @ 80%
8:00 10:00 4 @ 85%
10:00 – 12:00 3 @ 90%
12:00 – 14:00 2 @ 95%

as many rounds as possible in 5:00 of ascending reps:
1 power clean
1 chest to bar pull up
2 power cleans
2 chest to bar pull ups….
*load @ 75%
10:00 rest
as many rounds as possible in 5:00 of ascending reps:
1 power clean
1 chest to bar pull up
2 power cleans
2 chest to bar pull ups….
*load @ 65%

10:00 of rowing for distance @ :30 on :30 rest
CAM02923

Dec
13

12 14 14

REST DAY

Fantastic workout yesterday, thanks to CrossFit Athletic Group, CrossFit Reviver, CrossFit Deviate and all CrossFit BMW athletes for your support and turnout. Hope to see you next year.

Lifts 4 Gifts 2014 Photo Gallery

lifts 4 gifts group with megan kav deadlift 2

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