CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
4

12 4 15

That beer belly may be killing you:hp

4 rounds of :
1 hang clean @ 75% – 80%
1 clean @ 75% – 80%
*2:00 rest between rounds

5 rounds of:
1 clean @ 90% – 95%
*2:00 rest between rounds

2 rounds of:
1 clean pull @ 97.5% – 105%

5 rounds of back squat:
r1. 5 @ 70%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 1 @ 90%
*2:00 – 3:00 rest between rounds

as many rounds and reps as possible in 10:00 of:
6 front squats @ 255#/155#
30 double unders

J.V. – F.
5 rounds of:
4 – 6 shoulder press @ dumbbells
100 meter farmers carry
*1:00 rest between sets – *load to be determined

as many rounds and reps as possible in 4:00 of:
4 pull ups
8 push presses @ 95#/65#

4:00 rest

as many rounds and reps as possible in 4:00 of:
15 kettle bell swings @ 70#/53#
15 push ups
IMG_0429

Dec
3

12 3 15

V.
3 rounds of shoulder press:
r1. 4 @ 65%
r2. 6 @ 75%
r3. 8 @ 85%
*2:00 rest between rounds

3 rounds of bench press:
r1. 3 @ close grip
r2. 3 @ neutral grip
r3. 3 @ wide grip
*:45 rest between sets 
*load @ 65% – 70%

10 rounds for time of:
5 pull ups
10 push ups
15 kettle bell swings @ 50#/35#

1 round for time of:
20 ground to overheads @ 135#/95#

3 rounds of:
5 barbell curls
:45 lateral side leg raises 

J.V. – F.
as many rounds and reps as possible in 4:00 of:
5 hang snatches @ 135#/95# – 95#/65#
10 burpees over the bar

2:00 rest

as many rounds and reps as possible in 4:00 of:
10 power cleans @ 135#/95# – 95#/65#
20 pull ups

2:00 rest

as many rounds and reps as possible in 4:00 of:
15 box jump overs
30 wall ball shots

Dec
1

12 2 15

Learning, and controlling your metabolism for weight loss:cnn

active recovery:
400 meter row
1:00 active mobility

400 meter row
1:00 active mobility

2 walking lunges 1 overhead squat @ 20 meters
inch worms @ 20 meters
1:00 active mobility

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

CAM05949-2

Dec
1

12 1 15

 

V.
6 rounds of clean & jerk:
r1. 2 @ 60%
r2. 2 @ 60%
r3. 2 @ 70%
r4. 2 @ 70%
r5. 1 @ 75%
r6. 1 @ 75%
*2:00 rest between rounds

6 rounds of clean & jerk:
r1. 1 @ 80%
r2. 1 @ 85%
r3. 1 @ 90%
r4. 1 @ 95%
r5. 1 @ 97.5%
r6. 1 @ 102.5%

every 1:00 on the 1:00 for 12:00:
m1. 2 – 5 muscle ups @ unbroken
m2. 12 – 15 meter handstand walk
m3. 4 – 6 pistols

8 rounds of:
:30 row
*1:30 rest

J.V. – F.
5 – 8 rounds of front squat:
build to a 1rep heavy in 10:00

every 2:00 for 12:00:
2 front squats @ 80%

every 1:00 on the 1:00 for 12:00:
m1. 10 ring dips
m2. 10toes to bar
m3. 15 kettle bell swings

3 rounds of:
10 supine ring rows|
:45 side planks
*30 rest between rounds

 

CAM04782

Nov
30

11 30 15

V.
6 rounds of hang snatch:
r1. 2 @ 60%
r2. 2 @ 60%
r3. 2 @ 70%
r4. 2 @ 70%
r5. 1 @ 75%
r6. 1 @ 75%
*2:00 rest between rounds

6 rounds of snatch:
r1. 1 @ 80%
r2. 1 @ 85%
r3. 1 @ 90%
r4. 1 @ 95%
r5. 1 @ 97.5%
r6. 1 @ 102.5%

3 rounds of:
4 sets of 5 back squats @ 65% – 70%
*:30 rest between each set of 5 back squats
*2:00 – 3:00 rest between rounds

as many rounds as possible in 10:00 of:
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups

J.V.
8 rounds of:
1 push jerk for a 1 rep heavy
*2:00 rest between rounds

4 rounds of:
as many reps as possible in 2:00 of:
300 meter row
push press @ max reps
*2:00 rest between rounds

F.
3 rounds of:
10 single arm dumbbell row
10 bench press @ dumbbells
25 walking lunges
30 mountain climbers
*:45 rest between each set

4 rounds of:
as many reps as possible in 2:00 of:
300 meter row
10 push press @ dumbbell

Nov
29

11 29 15

Coke’s role in combating obesity:bi

V.
3 rounds of bench press/power clean:
4 @ 65%
6 @ 75%
8 @ 82.5%
*2:00 rest between sets and rounds

J.V. – F.
as many reps as possible in 4:00 of:
600 meter row
push ups @ max reps

as many reps as possible in 4:00 of:
10 box jumps @ 20″/24″
10 pull ups

as many reps as possible in 4:00 of:
30 double unders
10 toes to bar

All Levels:
as many rounds and reps as possible of:
1 power clean
1 push press
1 rack lunge left
1 rack lunge right
*rx @ 135#/95#
*scale @ 95#/65# or 55% – 60%
IMG_0351 IMG_0352

Nov
28

11 28 15

REST DAY

Nov
27

11 27 15

Todays Schedule Change and Update:
Open Gym – 8:00 am – 10:00 am
CrossFit – 10:00 am

10 Fitness myths exposed:f

V. 
3 rounds of deadlifts:
4 @ 65%
6 @ 75%
8 @ 82%
*2:00 rest between rounds

every 1:00 on the 1:00 for 6:00 of:
2 sumo dead lifts @ 80%
(reference 11-20-15)

partner wod:
1 round for distance in 10:00 of:
500 meter row relay
400 meter run relay

5 rounds of:
3 romanian dead lifts
3 shoulder shrugs

J.V. – F.
partner wod:
as many rounds and reps as possible in 20:00 of:
10 goblet hold reverse lunges
10 burpees
*1 partner working
*1 partner resting in plank
*1 partner resting in hang position from pull up bar
*2 – 3 partner wod
IMG_0292

Nov
26

11 26 15

Lifts For Gifts 2015

Missing link in your CrossFit program:tt

Todays Schedule Change and Update:
Open Gym – 8:00 am – 10:00 am
CrossFit – 10:00 am

Parking may be scarce due to the Thanksgiving Day Parade. The back gate will be open for additional parking just in case.

5:00 handstand hold practice

30 rounds of:
5 shoulder to overheads every :30 @ 95#/65#
3:00 rest
30 rounds of:
5 ground to overheads every :30 @ 115#/85#
*scale @ 40% – 50%

5 rounds of:
30 kettle bell swings @ 70#/53#
*1:00 to complete 30 kettle bell swings
*scale as needed

5:00 rope climb practice
CAM05271

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nov
25

11 25 15

Lifts For Gifts 2015

This Weeks Schedule Changes:

Thursday (11-26)
Thanksgiving:
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

Friday (11-27)
6:00 am class is cancelled
8:00 am – 10:00 am, open gym
10:00 am class is added
5:30 pm class is cancelled
6:30 pm class is cancelled

What happens when you go without sugar for 10 days:cnn

active recovery:
800 meter row
1:00 active mobility

walking lunge @ 20 meters
lateral lunges @ 20 meters
1:00 active mobility

30:00 + mobility
6:00 – 8:00 upper body
6:00 – 8:00 lower
12:00 – 14:00 lower
IMG_0206

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