CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
10

11 11 14

Mobility Drillz

5 rounds of:
4 back squats @ 75%
3 kipping handstand push ups
2 rope climbs
1 pistol 1L/1R
*kipping handstand push up 
kipping handstand push up pt2
strict handstand push up

7 rounds for time of:
5 knee to elbows
7 ball slams 15lbs/20lbs/30lbs
9 kettle bell swings @ santa cruz

tabata:
jump squats
*scale @ squats

Nov
9

11 10 14

Strength cycle starts this week, a 5 day on 2 day off, 6 week mixer building on:
Mondays – dead lift, bench press 
Tuesdays – back squat
Wednesdays – snatch
Thursday – front squat, clean & jerk
Friday – shoulder press

wod:
to be posted on white board

Nov
8

11 9 14

REST DAY

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

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