CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
31

3 31 14

Event Update:
Today is opening day for the Tigers, parking is usually hectic and traffic is heavy around 4:30pm. Park in the rear of the building if you can’t find a spot on the street. Check the website and or facebook for updates and changes to today’s schedule.

On another note, Aaron Scott and Team83Elite has moved on, glad to have helped you out along your way, be true and stay true.
Thanks Team CrossFit BMW for making him welcome during his transition. 

Today is the day to get the last Open Wod in the record books. If you have already completed 14.5 grab a partner and 3. 2. 1. go!

14.5 break down:gwod

Joint Mobility Drillz

Warm Up:
20 single unders
6 pistol or progressions
30 double unders
3 rounds

Partner Wod Alternating for 30:00 at:
250 meter run
30 kettle bell swings 53lbs/35lbs
15 box jumps 20″/24″

Mar
30

3 30 14

Rest Day

 

Mar
29

3 29 14

Joint Mobility Drillz
scapular mobility:mwod
open hips for better squatting:mwod

Warm Up:
 to be posted on white board

14.5 Open Wod For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps of
thrusters
bar facing burpees

14,5 movement standards

Fill in the blank

Mar
28

3 28 14

14.5 Open Wod

14.5 Movement Standards

Joint Mobility Drillz

Warm Up:
6 inchworms to downward dog to grasshopper
9 medicine ball cleans
12 over head walking lunges
3 rounds

Every 1:00 on the 1:00 for 12:00 perform
1 snatch
2 over head squats
3 power snatches
4 over head squats
*115lbs/95lbs scale @ 95lbs/65lbs

Cash Out:
to be determined

Mar
27

3 27 14

Open Gym / Active Recovery

Hamstring floss @ 3:00 each side 
Super couch mobility @ 3:00 each side 
Side split @ 2:00 right 2:00 left

Joint Mobility Drillz

Warm Up:
8 renegade rows
8 downward dogs
8 log rolls
3 rounds

2k row

Spend 20:00 on freestyle mobility or suggested above

In Rowing, Women catch up With The Men
:nyt 

Mar
26

3 26 14

Joint Mobility Drillz

Warm Up:
3 inch worms
20 hollow rocks
10 box jump overs
3 rounds

5 rounds of:
1 rope climb @ russian wrap
15 knee to elbows
50 double unders

Mar
25

3 25 14

Joint Mobility Drillz

Warm Up:
8 jumping pull ups
2 rope climbs
20 yard bear crawl
3 rounds

“Trouble Man”
8:00 to work up to a 3rep heavy push jerk:
then perform 3 push jerks @ 70% of 3rep heavy and  lunges every 1:00 on the 1:00 for 12:00
*maintenance development scale to shoulder press or push press
*performance / game prep will power clean the load to rack for the metcon

Cash Out:
to be determined

Mar
24

3 24 14

Joint Mobility Drillz

 Warm Up:
8 renegade rows
6 turkish get ups 3R 3L
8 ball slams
3 rounds

“45”
5 rounds of
9 deadlifts @ 65% 1rep max
9 burpees
9 box jumps @ 20″/24″
9 thrusters @ 2 x 1pood /1.5pood
9 single arm kettle bell swings @ 1pood/1.5pood

Mar
23

3 23 14

REST DAY

Prepare your meals for the week, keep you a emergency snack or meal replacement drink handy every day. You know your schedule, you also are aware sometimes a glitch in your plans may interfere, and you are not able to meet that eating schedule. Plan your work and work your plan, play it safe and stay on track.

Even though I believe anyone that I’m training that takes this challenge is more than capable of achieving it, as a matter of fact several of your fellow CFBMW crew members that took my challenge are beating their goal with great bench marks in your performance as well. 

I’ve opened the door for you to meet with me in a one on one or small group
to evaluate your goals and progress, some of those that have met with me have been giving, and as I’ve stated have been meeting the challenge. With “Proper Nutrition” as  your body’s fuel resource,  keeping a weekly record of your fitness associated calculations and a few other adjustments that we will talk about when we meet. I challenge you to lose 10lbs or gain 10lbs in lean muscle in 90 days.
Lets get it done.

Mar
22

3 22 14

Event Update:
RUNdetroit Shoe Demo Day

Joint Mobility Drillz

Warm Up:
5 sumo deadlift high pulls
5 medicine ball powerclean/thrusters
3 candle sticks
3 kipswings
1- 3 pull ups
1 – 3 dips
2 – 3 rounds

14.4 Open Wod:

14.4 Movement Standards

14.4 Movement Breakdown:gw

As Many Rounds and Reps As Possible in 14:00 of:
60 calories @ row
50 toe to bars
40 wall ball shots
30 power cleans
20 muscle ups
*open will be done in waves, and scaled as needed 1st wave will start 15:00 after the hour, 2nd wave 7:00 after that.
*arrive early enough to warm up and set up 

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