CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
8

12 9 14

Mobility Drillz

3 rounds for time of:
40 yard walking lunge @ 140lbs/106lbs
20 sit ups
60 double unders

snatch / clean & jerk complex
1 snatch
1 clean & jerk
0:00 – 2:30 @ 65%
2:30 – 5:00 @ 70%
5:00 – 7:30 @ 75%
7:30 – 10:00 @ 85%
10:00 – 13:00 @ 95%
13:00 – 17:00 @ 103%+
17:00 – 20:00 @ 105%+

CAM02722

Dec
7

12 8 14

Updates:
3 month, 6 month a 1 year membership options are available. Please visit the Get Started link for pricing and email info@crossfitbmw.com if you are interested in changing your current membership to one of these options.

Our 4th annual Lifts For Gifts takes place this Saturday at 10:00 am, we will shoot for a new 1 rep max with a increased dynamic in the CrossFit Total on the back squat, shoulder press and dead lift ending our current strength cycle, Click the link for details.

3 rounds for time of:
500 meter row
12 down and backs
30 wall ball shots 

3 rounds:
3 – 2 – 1 reps for time of:
bench press @ 75%
power cleans @ 75%

front squat:
0:00 – 1:00 2 @ 65%
1:00 – 2:00 2 @ 75%
2:00 – 3:00 1 @ 80%
3:00 – 4:30 1 @ 85%
4:30 – 7:30 1 @ 95%
7:30 – 10:30 1 @ 103% +
10:30 – 13:30 1 @ 105%+
CAM02847

Dec
7

12 7 14

REST DAY
CAM02769

Dec
6

12 6 14

Mobility Drillz

3 rounds of:
7 goblet squats
10 lunges
13 plank rows

5 thrusters:
every 1:00 on the 1:00 for 5:00 @ 50%
every 1:00 on the 1:00 for 5:00 @ 60%
every 1:00 on the 1:00 for 5:00 @ 70%
every 1:00 on the 1:00 for 5:00 @ 80%
 
for time:
25 thrusters @ 65%
CAM02842

Dec
4

12 5 14

Mobility Drillz

shoulder press:
every 1:00 on the 1:00
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
5 rounds of :
1 shoulder press
6 pistols 3R/3L
1st @ 80%
2nd @ 85%
3rd – 5th @ 90%

4 rounds for time of:
4 power snatches @ 65% – 70%
3 over head squats
2 over head lunges
8 burpee bar jumps 
10 russian kettle bell swings @ 53lbs/70lbs
250 meter row

CAM02691

Dec
3

12 4 14

Mobility Drillz

clean & jerk:
every 1:00 on the 1:00
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
5 rounds of:
1 clean & jerk
3 hand stand push ups
1st @ 80%
2nd @ 85%
3rd – 5th @ 90%

CAM02733

Dec
2

12 3 14

Mobility Drillz

front squat:
every 1:00 on the 1:00
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 rounds of:
1 front squat @ 90%
5 pull ups
10 push ups
45 double unders

snatch:
every 1:00 on the 1:00
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 x 1 @ 90%
*2:00 – 3:00 rest between each single

Kris is getting into the habit of jumping and landing in the squat while receiving the bar in the proper position in the clean & jerk as well as the snatch.

Kris is getting into the habit of jumping and landing in the squat while receiving the bar in the proper position in the clean & jerk as well as the snatch.

 

Dec
1

12 2 14

Mobility Drillz

back squat every 1:00 on the 1:00
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 rounds of:
1 back squat @ 90%
6  – 10 toe to bars
3 – 6 burpees

tabata:
to be determined
CAM02727

Nov
30

12 1 14

Up coming schedule changes for the winter months:

Starting December 1st:
Friday 6:30 pm classes are temporarily cancelled.
Saturday fundamental class is changed to 9:00 am.

Starting January 1st:
There will be no Saturday classes, we will keep a 6 day schedule adding class on Sundays at 10:00 am.

Reminder Note:
Please don’t track snow and salt into the box, bring a change of shoes with you.
Headphones while training is not advised.
Wipe down all equipment as you replace it.
The up coming Lifts For Gifts will be the day we push for our 1rep max, ending our current strength cycle.

wod:
to be posted on white board

CAM02664

Nov
30

11 30 14

Rest Day
CAM02687

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