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

11 29 14

Mobility Drillz

Come prepared to work hard on the move that you write on the white board. 

CAM02584

Nov
28

11 28 14

Be ready to run to day! 

Mobility Drillz

5 rounds for time of:
3 front squats
5 burpees
*1st @ 75% – 2nd @ 80% 3rd thru 5th @ 85%

shoulder press:
2 @ 70%
2 @ 75%
2 @ 80%
3 rounds of:
3 shoulder press@ 85%
15 medicine cleans
*10:00 time cap

as many rounds as possible in 12:00 – 20:00 of:
20 over head squats @ 45lbs/35lbs
20 back squats @ 45lbs/35lbs
400 meter run
CAM02624

Nov
27

11 27 14

Scheduled holiday wod time is 7:00 am Thanksgiving morning:

Mobility Drillz

every 1:00 on the 1:00 clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
3 rounds of:
3 clean and jerks @ 85%
2 rope climbs
9 toe to bars

when you come in write a movement on the white board, such as wall ball shot, push up, hang power clean, etc.

photo (5)

Nov
25

11 26 14

Schedule Update:
wod time changed from 10:00 am to 7:00 am Thursday November 27th. Spread the word.

Mobility Drillz

snatch every 1:00 on the 1:00:
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
3 rounds for time of:
3 snatches @ 85%
3 muscle ups
3 handstand push up

Nov
24

11 25 14

Schedule Update:
Thursday the 27th,  we will be open at 10:00 am for the only class of the day. In case parking may be a challenge due to the parade around that time, the gate in the back of the box will be open for parking
Also, traffic may be a little congested. 

Mobility Drillz

5 rounds of:
3 back squats @ 85%
5 pull ups
10 push ups

Tabata:
down & backs
jump rope

Nov
24

11 24 14

Mobility Drillz

3 rounds of:
3 bench press @ 85%
15 wall ball shots 
5 wall walks

3 rounds of:
3 dead lifts @ 85%
15 wall ball shots
5 chin ups

3 rounds of:
20 wall ball shots
20 sit ups
10 romanian dead lifts to bicep curl @ 45% – 55% body weight

*each 3 round met cons are for time, on a continuous clock, so you will have four times, the time it took to complete each one, and the time it took you to complete all three. details revealed at time of wod

Nov
23

11 23 14

REST DAY

Congratulations to Michelle R. for passing the Crossfit Level 1 Certification Course. With her years of Crossfit experience I’m sure she’ll be coaching soon.

Turkey Throw down  was a blast yesterday,  I hope we all managed to enjoy what our Crossfit community is all about in a festive way, though someone forgot to turn up the heat. Sorry.

During the up coming season, there are a lot of charity organizations that could use a helping hand, If you have or know of one that can use our help as a community, we are more than happy to do so. 

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.

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.

 

Nov
21

11 22 14

Turkey Throwdown Wod:
to be posted on  white board

Nov
20

11 21 14

Turkey Throwdown!

In honor of the upcoming seasonal gorging*, and to show how thankful we are for our Crossfit BMW crew, we’ve decided to put on a little in-house competition and pot-luck!

THIS Saturday, 11/22, we’ll be holding our second annual Turkey Throwdown.  Come at 10am for the Throwdown wod and stay for the feast!

We’re doing an in-box mini-competition that will fall within our typical hour-long class schedule. It’ll be a chance to THROWDOWN at other boxmates.  Immediately following, we’re planning a Thanksgiving-style potluck.  We’re hoping everyone can bring a little something to share, from plasticware to paleo pastries.  Check the sheet on the board to sign up to bring something!

*note, Crossfit BMW does not promote gorging of any kind.  Except maybe paleo gorging.

 

Mobility Drillz

Front Squat:
2 @ 65%
2 @ 70 %
2 @ 75%

3 rounds of:
3 front squats @ 80%
10 box jumps
7 toe to bars
Shoulder Press:
2 @ 65%
2 @ 70%
2 @ 75%

3 rounds of:
3 shoulder presses
3 burpees
9 sit ups

Nov
19

11 20 14

Turkey Throwdown!

In honor of the upcoming seasonal gorging*, and to show how thankful we are for our Crossfit BMW crew, we’ve decided to put on a little in-house competition and pot-luck!

THIS Saturday, 11/22, we’ll be holding our second annual Turkey Throwdown.  Come at 10am for the Throwdown wod and stay for the feast!

We’re doing an in-box mini-competition that will fall within our typical hour-long class schedule. It’ll be a chance to THROWDOWN at other boxmates.  Immediately following, we’re planning a Thanksgiving-style potluck.  We’re hoping everyone can bring a little something to share, from plasticware to paleo pastries.  Check the sheet on the board to sign up to bring something!

*note, Crossfit BMW does not promote gorging of any kind.  Except maybe paleo gorging.

wod: 
to be posted on white board

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