CROSSFIT BMW WOD Schedule
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Dec
2

12 3 14

Mobility Drillz

front squat:
every 1:00 on the 1:00
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 rounds of:
1 front squat @ 90%
5 pull ups
10 push ups
45 double unders

snatch:
every 1:00 on the 1:00
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 x 1 @ 90%
*2:00 – 3:00 rest between each single

Kris is getting into the habit of jumping and landing in the squat while receiving the bar in the proper position in the clean & jerk as well as the snatch.

Kris is getting into the habit of jumping and landing in the squat while receiving the bar in the proper position in the clean & jerk as well as the snatch.

 

Dec
1

12 2 14

Mobility Drillz

back squat every 1:00 on the 1:00
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 rounds of:
1 back squat @ 90%
6  – 10 toe to bars
3 – 6 burpees

tabata:
to be determined
CAM02727

Nov
30

12 1 14

Up coming schedule changes for the winter months:

Starting December 1st:
Friday 6:30 pm classes are temporarily cancelled.
Saturday fundamental class is changed to 9:00 am.

Starting January 1st:
There will be no Saturday classes, we will keep a 6 day schedule adding class on Sundays at 10:00 am.

Reminder Note:
Please don’t track snow and salt into the box, bring a change of shoes with you.
Headphones while training is not advised.
Wipe down all equipment as you replace it.
The up coming Lifts For Gifts will be the day we push for our 1rep max, ending our current strength cycle.

wod:
to be posted on white board

CAM02664

Nov
30

11 30 14

Rest Day
CAM02687

Nov
28

11 29 14

Mobility Drillz

Come prepared to work hard on the move that you write on the white board. 

CAM02584

Nov
28

11 28 14

Be ready to run to day! 

Mobility Drillz

5 rounds for time of:
3 front squats
5 burpees
*1st @ 75% – 2nd @ 80% 3rd thru 5th @ 85%

shoulder press:
2 @ 70%
2 @ 75%
2 @ 80%
3 rounds of:
3 shoulder press@ 85%
15 medicine cleans
*10:00 time cap

as many rounds as possible in 12:00 – 20:00 of:
20 over head squats @ 45lbs/35lbs
20 back squats @ 45lbs/35lbs
400 meter run
CAM02624

Nov
27

11 27 14

Scheduled holiday wod time is 7:00 am Thanksgiving morning:

Mobility Drillz

every 1:00 on the 1:00 clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
3 rounds of:
3 clean and jerks @ 85%
2 rope climbs
9 toe to bars

when you come in write a movement on the white board, such as wall ball shot, push up, hang power clean, etc.

photo (5)

Nov
25

11 26 14

Schedule Update:
wod time changed from 10:00 am to 7:00 am Thursday November 27th. Spread the word.

Mobility Drillz

snatch every 1:00 on the 1:00:
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
3 rounds for time of:
3 snatches @ 85%
3 muscle ups
3 handstand push up

Nov
24

11 25 14

Schedule Update:
Thursday the 27th,  we will be open at 10:00 am for the only class of the day. In case parking may be a challenge due to the parade around that time, the gate in the back of the box will be open for parking
Also, traffic may be a little congested. 

Mobility Drillz

5 rounds of:
3 back squats @ 85%
5 pull ups
10 push ups

Tabata:
down & backs
jump rope

Nov
24

11 24 14

Mobility Drillz

3 rounds of:
3 bench press @ 85%
15 wall ball shots 
5 wall walks

3 rounds of:
3 dead lifts @ 85%
15 wall ball shots
5 chin ups

3 rounds of:
20 wall ball shots
20 sit ups
10 romanian dead lifts to bicep curl @ 45% – 55% body weight

*each 3 round met cons are for time, on a continuous clock, so you will have four times, the time it took to complete each one, and the time it took you to complete all three. details revealed at time of wod

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