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

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)

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