CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
13

12 13 14

Schedule Reminder:
9:00 am Fundamentals
10:00 am Crossfit 

Prior to coming into the box for training and Lifts for Gifts fundraiser this morning, or as soon as you get to your log books, record the percentages by 5 fr0m 65% to 95%  then to 103% to 105% for the back squat, shoulder press, and dead lift.

Details of your lifts will be explained at the time of the lift.

Remember, bring 20 bucks or a toy to donate. All proceeds will be going towards Toys for Tots. Prizes will be awarded to guys and girls with top lifts in 21 & under and adult divisions.

CAM02806

Dec
11

12 12 14

wod:
to be posted on white board

CAM02834

Dec
10

12 11 14

Schedule Reminder:
This Saturdays class will complete our current strength cycle with lifts consisting of the back squat, shoulder press, and dead lift. We will also be combining our annual Lift For Gifts fundraiser into the structure of the days wod. 
Looking for a good turnout and pr’s in all lifts, $20.00 or a toy would be appreciated at the time of the lift. All proceeds go to Toys for Tots.

Mobility Drillz

bench press:
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103%+
1 @ 105%+

as many rounds as possible in 10:00 of:
10 clean and jerks @ 65%
5 ring dips
2 pistols

tabata:
to be determined
CAM02837

Dec
9

12 10 14

Mobility Drillz

5 rounds for time 0f:
2 back squats @ 75%
15 kettle bell swings @ 70lbs/53lbs
15 burpess
CAM02823

 

Dec
8

12 9 14

Mobility Drillz

3 rounds for time of:
40 yard walking lunge @ 140lbs/106lbs
20 sit ups
60 double unders

snatch / clean & jerk complex
1 snatch
1 clean & jerk
0:00 – 2:30 @ 65%
2:30 – 5:00 @ 70%
5:00 – 7:30 @ 75%
7:30 – 10:00 @ 85%
10:00 – 13:00 @ 95%
13:00 – 17:00 @ 103%+
17:00 – 20:00 @ 105%+

CAM02722

Dec
7

12 8 14

Updates:
3 month, 6 month a 1 year membership options are available. Please visit the Get Started link for pricing and email info@crossfitbmw.com if you are interested in changing your current membership to one of these options.

Our 4th annual Lifts For Gifts takes place this Saturday at 10:00 am, we will shoot for a new 1 rep max with a increased dynamic in the CrossFit Total on the back squat, shoulder press and dead lift ending our current strength cycle, Click the link for details.

3 rounds for time of:
500 meter row
12 down and backs
30 wall ball shots 

3 rounds:
3 – 2 – 1 reps for time of:
bench press @ 75%
power cleans @ 75%

front squat:
0:00 – 1:00 2 @ 65%
1:00 – 2:00 2 @ 75%
2:00 – 3:00 1 @ 80%
3:00 – 4:30 1 @ 85%
4:30 – 7:30 1 @ 95%
7:30 – 10:30 1 @ 103% +
10:30 – 13:30 1 @ 105%+
CAM02847

Dec
7

12 7 14

REST DAY
CAM02769

Dec
6

12 6 14

Mobility Drillz

3 rounds of:
7 goblet squats
10 lunges
13 plank rows

5 thrusters:
every 1:00 on the 1:00 for 5:00 @ 50%
every 1:00 on the 1:00 for 5:00 @ 60%
every 1:00 on the 1:00 for 5:00 @ 70%
every 1:00 on the 1:00 for 5:00 @ 80%
 
for time:
25 thrusters @ 65%
CAM02842

Dec
4

12 5 14

Mobility Drillz

shoulder press:
every 1:00 on the 1:00
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
5 rounds of :
1 shoulder press
6 pistols 3R/3L
1st @ 80%
2nd @ 85%
3rd – 5th @ 90%

4 rounds for time of:
4 power snatches @ 65% – 70%
3 over head squats
2 over head lunges
8 burpee bar jumps 
10 russian kettle bell swings @ 53lbs/70lbs
250 meter row

CAM02691

Dec
3

12 4 14

Mobility Drillz

clean & jerk:
every 1:00 on the 1:00
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
5 rounds of:
1 clean & jerk
3 hand stand push ups
1st @ 80%
2nd @ 85%
3rd – 5th @ 90%

CAM02733

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