CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
4

Bench Press

Joint Mobility Drillz

Warm Up:
5 hands release push ups
5 dips
5 pull ups @ strict
3 rounds

Bench Press:
3 x 5, work on organization/position regarding tension at the bottom 

Bench Press NB:
work up to a 5 rep medium load, 

“Fight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, rounds of consecutive double unders
12:00 time cap
*rest as needed between rounds, each round must be complete with out breaking before moving to the next round
*use as 12:00 of practice if you don’t have double unders

How Heavy Is Too Heavy?ca

 

Dec
3

12 3 13

Wod:
to be posted on white board

Dec
2

12 2 13

Joint Mobility Drillz

Warm Up:
3 burgeners  
3 bej squats 
3 broad jumps
3 rounds

Snatch:
1rep max, 5 x 1

Power Snatch to Over Head Squat NB:
5 x 1, across

“Isabel”
for time:
30 snatches @ 135lbs/95lbs

Training Crossfit vs. Crossfit as a Sport:ts 

Dec
1

12 1 13

Joint Mobility Drillz

Warm up:
150 Double unders or 300 single unders

Skill:
3 RDS
5 MU Transitions
10 OHS with KB/DB
5 MU Transitions
10 Sotts Press, PVC pipe
5 MU Transitions

WOD:
Death by Wall ball 

Nov
30

11 30 13

Joint Mobility

Warm Up:
burgeners x 3
6 lunges
6 hollow rocks
3 rounds

As Many Rounds as Possibe in 3:00 of:
3 power cleans @ 155lbs/125lbs
6 push ups
9 air squats 
*6 rounds, 1:00 rest between rounds

Air Squats:cf 

Nov
29

11 29 13

Schedule Update:
10:00am and 6:30pm class only today

Joint Mobility Drillz

Warm Up:
16 hollow rocks
16 back extensions
16 walking lunges
3 rounds

“Tabata Something Else” 
push ups
sit ups
pull ups
squats
:20 of work/:10 of rest x 8 intervals of each movement

10 Things I Want My Daughter To Know about working Out:w

Nov
28

11 28 13

Schedule Update:
No Crossfit Classes on Schedule Today. Enjoy Your Rest Day.
Friday Class Time:
10:00am
Saturday Class Time:
10:00am

CrossFit For The “Unfit” Crossfitters:tt 

Nov
27

11 27 13

Joint Mobility Drillz

Warm Up:
6:00 work on single efforts of:
rope climb
candle stick
forward roll
skin the cat
turkish get up, LR

Sumo Deadlift
2 rep heavy

6 rounds for time of:
3 handstand push ups
10 burpees
30 double unders
12:00 time cap
*prioritize range of motion and control
*scale as needed, piked, negative, band assisted, or push ups
*15 attempts or 100 single jump ropes

Is dorsiflexion Your Achilles Heal?pa

Nov
26

11 26 13

Schedule Update:
Thursdaybox will be closed, Think about Turkey Trotting in Royal Oak or Detroit with some of your fellow BMW crew, whether you’ve registered for it or not. “Be bold – run rogue.”
Friday – 10:00am class only
Saturday – 10:00am class only

Joint Mobility Drillz

5 rounds for time:
15 kipping pull ups
15 box jumps @ 24″/20″
15 kettle bell swings @ 70lbs/53lbs 

“Grace” With a Stone:cf
Build a Better You 1 Habit at a Time: 

Nov
25

11 25 13

Joint Mobility Drillz

Warm Up:
burgeners x 3

Hang Snatch 
1 rep max

Back Squat:
2 x 5, then 1 x max reps

———————————–
Hang Power Snatch NB:

1 rep max

Back Squat NB:
3 x 5, add albs to last lift

5 rounds 
10 push ups
15 sit ups
20 squats

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