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

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

 

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