CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
23

11 23 18

Box is closed today.

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Nov
22

11 22 18

Schedule Update:
9:00 a.m. class only today
Box is closed tomorrow 11 – 23 – 18.

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds for time of:
800 meter run or 1600 meter row
60 power snatches @ 95lbs/65lbs
40 over head squats @ 95lbs/65lbs
20 burpees over the bar
*2 partner wod, 1 partner working @ a time, except on the run (done together) if choosen  run and row must be completed by both before snatches begin, partition reps as desired
*scale and modifications detailed @ time of wod

Nov
21

11 21 18

Schedule Update:
9:00 a.m. class only tomorrow.

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

as many rounds and reps as possible in 30:00 of:
400 meter run
10 pull ups @ strict
20 reverse lunges @ 53lbs/35lbs
40 squats

 

Nov
20

11 20 18

4 rounds of:
12 rows
8 sumo @ squat stance @ conventenial grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

5 rounds of:
3 shoulder press, increase load every round for a 3 rep heavy
*performed every 3:00

1 round for time of:
50 calorie row
40 single arm shoulder to over head @ 10r/10l 10r/10l @ dumbbell/kettle bell
30 toes to bar 
20 burpees

Nov
19

11 19 18

5 rounds of:
3 d-lifts, increasing load every round for a 3 rep heavy
*performed every 2:00 3:00

4rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds for time of:
50 double unders
10 power cleans @ 135lbs/95lbs
*scale and modifications detailed @ time of wod

 

Nov
18

11 18 18

Upcoming Events:
Gyms Giving:
Sunday November 25th after the wod. There is a sign up/food and beverage list at the box for members to select or add to and bring in

Lifts for Gifts:
Sunday December 16th at 8:oo a.m. come work out and get a 1 rep heavy, and donate to a worthy cause.

Schedule Change Update:
11 – 22 – 18, 9:00 a.m. class only
11 – 23 – 18, no classes, box is closed

as many rounds and reps as possible in 30:00 of:
20 calories of row
20 thrusters @ 53lbs/35lbs
20 box step overs @ 24″/20″ @ 53lbs/35lbs
20 pull ups
20 box jumps @ 24″/20″
*2 partner wod, alternating movements ie: partne r1 performs row, partner 2 performs thrusters…

Nov
17

11 17 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Nov
16

11 16 18

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals

4 rounds of:
2 high hang snatches
r1. @ 50%
r2. @ 55%
r3. @ 60%
r4. @ 65%
*performed ever 1:00

1:00 rest

4 rounds of:
1 hang snatch
r1. @ 65%
r2. @ 70%
r3. @ 75%
r4. @ 80%
*performed every 1:30

1:00 rest

3 rounds of:
1 snatch
r1. @ 80%
r2. @ 82.5% +
r3. @85% +
*performed every 2:00 – go as heavy as your form, technique, speed dictate. stay true to form

2 – 3 rounds for times of:
500 meter row
30 kettle bell swings @ 70lbs/53lbs
15 handstand push ups
*performed every 6:00

Nov
15

Schedule Update

Schedule Update:
Due to a mechanical issue the box is closed today. Again, we are hoping the issue will be corrected by the afternoon evening schedule.
Sorry for the inconvenience.

Hello CrossFit BMW family,

Unfortunately, we are experiencing mechanical issues at the box.  I am working diligently to correct the situation and repairs are underway for both furnaces.  But until the situation is corrected, classes will have to be cancelled due to the extreme cold temperature.  I am asking for your patience and understanding in this situation.  December payments will reflect a credit for classes cancelled.  I value your loyalty and appreciate your patience as I work to resolve this situation.  Please continue to check the website for updates, as well as scheduling adjustments.

Thank you,

Coach Jarrod

Nov
14

11 14 18

Schedule Update:
Due to a mechanical issue the box is closed today. We are hoping the issue will be corrected by the afternoon evening schedule.

Look for more updates on making up this mornings classes to follow.
Sorry for the inconvenience.

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