CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
28

12 29 14

wod:

to be posted on the white board

IMG_3683

Dec
28

12 28 14

REST DAY

 

CAM03276

Dec
27

12 27 14

How Exercise Changes Our DNA:nyt

Mobility Drillz

fm. – v.
5 rounds of:
3 front squats @ 80%
3 rope climbs
3 candlesticks to burpee @ organized
12:00 time cap

fm. 
5 rounds of:
7 over head squats @ 95lbs/65lbs
21 kettle bell swings @ 53lbs/35lbs
*load, and increase of should be by supervision and appropriate for power snatching and unbroken reps

v.
5 rounds of:
8 chest to bar pull ups
6 power snatches 
4 over head squats
2 over head lunges
*load @ 135lbs/95lbs
*rest and format to be determined at time of wod

The blur dip instruction. Time to get a better camera.

The blur dip instruction. Time to get a better camera.

Dec
25

12 26 14

wod: to be posted on the white board

CAM03191

Dec
25

12 25 14

Scheduled training for today is 10:00 am.

wod: open gym format with a program that will be posted on the white board

CAM03229

Dec
23

12 24 14

CAM03211

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

Previous Page 175 176 177 178 179 180 181 182 183 184 Next Page