CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
14

12 14 15

It’s not about how you look, but what you can do:tn

V. – J.V.
1 round for time of:
150 wall ball shots
*8:00 time cap

4:00 rest

3 rounds of:
400 meter run
21 kettle bell swings @ 53#/35#
12 pull ups
*8:00 time cap

4:00 rest

50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
*6:00 time cap

4:00 rest

1 round for time of:
30 snatches @ 135#/95#
*3:00 time cap

F.
5 rounds of:
10 push press
15 jumping pull ups
20 russian step ups 10 right/10 left
*:45 rest between 

6 rounds for time of:
200 meter row
10 thrusters
IMG_0560

Dec
13

11 13 15

REST DAY

Recap of yesterdays event:cc

Schedule Update:
10:00 am class is cancelled today
IMG_0189

Dec
12

11 12 15

Lifts For Gifts:

Event entry 9:00 am

Event and Competiton Format:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

You will have 12:00 to accomplish your 1 rep max.

*warmup would look like this: warm up will start simultaneously with the 3rd set of the competitor in front of you.
1 – 3 reps @ 65%
1 – 2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
*start of your 12:00 to complete the total:
0:00 – 2:00 1 @ 90%
2:00 – 4:00 1 @ 92.5%
4:00 – 6:00 1 @ 95%
6:00 – 8:00 1 @ 97.5%
*start of your 3 attempts
8:00 – 10:00 1 @ 102.5%
10:00 – 12:00 1 – 2 reps @ 102.5 +
*the above is a practiced, suggested format, you may choose your loads as you like.
*time element may cause for a stradegy plan.

CF-Total

Dec
11

12 11 15

Schedule Update: 10:00 am Class Cancelled Sunday

Lifts for Gifts Donation Update:
Remember to bring a toy or suggested donation of $20.00 on Saturday. If you are writing a check make it payable to Steve’s Club Detroit or Madison Heights Goodfellows. Toy donations will be going to Madison Heights Goodfellows instead of Toys for Tots, via CrossFit Athletic Group.
Make Checks payable to either foundation you choose to donate.

CrossFit BMW Members make it to the box by 8:00 am Saturday Morning!

active mobility:
2 rounds of:
400 meter run or row
2:00 active mobility

30:00 + of mobility
6:00 – 8:00 upper body
6:00 – 8:00 thoracic
12:00 – 14:00 lower body

wod:
to be posted on white board
IMG_0459

Dec
10

12 10 15

Schedule Update:
Our regular Active Recovery Day will be Friday instead of Wednesday to prep for Lifts for Gifts on Saturday.
Thursday will be open gym, a time to work on technique and mechanics during a workout that will be posted, or skills, training and practice. Sunday 10:00 am class cancelled.

Lifts for Gifts Donation Update:
Remember to bring a toy or suggested donation of $20.00 on Saturday. If you are writing a check make it payable to Steve’s Club Detroit or Madison Heights Goodfellows. Toy donations will be going to Madison Heights Goodfellows instead of Toys for Tots, via CrossFit Athletic Group.
Make Checks payable to either foundation you choose to donate.

90% of people trying to lose weight forget this one thing:hp

V.
9 rounds of power clean:
r1. 3 @ 65%
r2. 3 @ 70%
r3. 2 @ 75%
r4. 2 @ 80%
r5. 1 @ 85%
r6. 1 @ 90%
r7. 1 @ 95%
r8. 1 @ 97.5%
r9. 1 @ 102.5%
*2:00 – 3:00 rest between rounds

3 rounds of:
1 halting clean deadlift
2 clean pulls

4 rounds of back squats:
r1. 3 @ 65%
r2. 3 @ 70%
r3. 3 @ 75%
r4. 3 @ 80%

3 rounds of:
5 barbell curls
12 forearm curls
12 calf raises left/right
*going for 5rep and 12rep heavies

J.V. – F.
4 rounds of:
3 push presses
3 pull ups
*1:30 rest between rounds
*load to be determined at time of wod

1 round for time of:
10 wall ball shots
1 ring dip
9 wall ball shots
2 ring dips
8 wall ball shots
3 ring dips 
*decreasing increasing ladder to
1 wall ball shot
10 ring dips
*F. scale as needed

IMG_0489

 

Dec
9

12 9 15

Strong is Beautiful:cf

V.
5 rounds of front squat:
1r. 2 @ 60%
r2. 2 @ 65%
r3. 2 @ 70%
r4. 1 @ 75%
r5. 1 @ 80%
*1:00 rest between rounds

6 – 8 rounds to find/ build to your 85% snatch:

1 round for time of:
10 snatches @ 85%

1 round for time of:
1500 meter row or run
15 muscle ups

J.V. – F.
1 round for time of:
1200 meter row or run
100 ground to overheads @ dumbbells
200 squats
100 burpees
1200 meter row or run
*partner wod partitioning as needed 1 partner working at a time or work rest 1:1
IMG_0469

 

Dec
8

12 8 15

Schedule Update:
Our regular Active Recovery Day will be Friday instead of Wednesday to prep for Lifts for Gifts on Saturday.
Thursday will be open gym, a time to work on technique and mechanics during a workout that will be posted, or skills, training and practice. Sunday 10:00 am class cancelled.

Lifts for Gifts Donation Update:
Remember to bring a toy or suggested donation of $20.00 on Saturday. If you are writing a check make it payable to Steve’s Club Detroit or Madison Heights Goodfellows. Toy donations will be going to Madison Heights Goodfellows instead of Toys for Tots, via CrossFit Athletic Group.
Make Checks payable to either foundation you choose to donate.

Final blow to Paleo:hp

V.
every 1:00 on the 1:00 for 16:00:
1 split jerk @ 1 rep heavy

as many rounds and reps as possible in 4:00 of:
5 hang snatches @ 135#/95#
10 burpee over the bar

2:00 rest

as many rounds and reps as possible in 4;00 of:
10 power cleans @ 135#/95#
20 pull ups

2:00 rest

15 box jump overs @ 24″/20″
30 wall ball shots

3 rounds of:
5 lateral shoulder raises
5 bent over rear delt raise
5 front shoulder raise @ elbow behind ears
*2:00 rest between rounds

J.V.
8 rounds of:
1 high hang snatch
1 hang @ thigh snatch
1 snatch
*@ load for speed, form, and technique
*3:00 rest between rounds

as many rounds and reps as possible in 8:00 of:
8 deadlifts @ 225#/155#
8 burpee box jump overs @ 20″/24″
*alternating partner wod, or work rest @ 1:1

F.
5 rounds of:
6-8 bent over rows @ barbell
12-15 single leg glute bridges
2-4 wall walks

5 rounds of:
250 meter row
10 thrusters
*alternating partner wod, or work rest @ 1:1
IMG_0409

Dec
7

12 7 15

V. – J.V.
5 rounds of dead lift:
r1. 5 @ 70%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 1 @ 90%

3 rounds of :
3 dead lifts to top of knee to finish @ 65%

10 – 9 – 8 – 7 – 5 – 4 – 3 – 2 – 1 reps of:
box steps
front squats
shoulder to over head
*load 55#/35# dumbbell/kettle bell

400 meter farmers carry @ heavy
*embrace to grind along with the cold
*its time to stay ready

F.
wod to be posted on white board
IMG_0406

Dec
6

12 6 15

Obsession with clean eating caused Hair loss and crumbling teeth:c

V.
1 round for time and reps of:
19 burpees 
100 squats
100 sit ups
100 push ups
100 knee to elbows (touch elbow @ mountain climber style)
68 burpees with 8 ground to overheads every 1:00 @ 45#/35# plate
*45:00 time cap
*rx as prescribed

*scale @ partition as needed
IMG_0391

Dec
5

12 5 15

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