CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
13

4 13 14

Big congratulations to Kristen for her 2nd place win in her first fitness competition!

Rest Day
 

Apr
12

4 12 14

Joint Mobility Drillz

Warm Up:
8 squats
8 step bear crawl
8 downward dog
8 grasshoppers
8 dumbbell swings
8 ball slams
2 – 3 rounds 8:00 time cap

Partner Wod 1:
as many rounds/reps in 10:00 of alternating rounds of:
5 pull ups
5 burpees

5:00 rest

Partner Wod 2:
as many rounds/reps in 10:00 of alternating rounds of:
150 meter run/row
15 kettle bell swings @ 53lbs/72lbs

Apr
11

4 11 14

Joint Mobility Drillz

Warm Up:
5 power cleans or muscle cleans
5 tuck jumps or broad jumps
5 mobility burpees
3 rounds

5 Rounds of:
3 power cleans @ :10 rest between each, for load
:20 rest
5 box jumps for height
2:00 rest

Every 3:00 for 15:00 perform:
6 power cleans @ 75% – 80% heaviest single
12 hand release push ups
250 meter run

 

Apr
10

4 10 14

Update:

We trust that you value CrossFit BMW’s coaching, as much as we value you as clients.  We have experienced tremendous growth and joy in working with clients like you.  Thank you for trusting us with your health, fitness, and athletic goals.  Upon reviewing our box, working on our vision and goals for continued growth and expansion, it is not possible for us to grow and provide the level of service and training facility you deserve without a rate increase now.  However, to reward your faithful patronage, we are offering a Spring into Summer Special or the opportunity to purchase a 1, 3 or 6 month membership at the current rates.  

SPRING INTO SUMMER SPECIAL!!  CrossFit BMW is offering a 2 month special for $250, extending from May 1st through June 30th only.  Effective May 1st, there will be a price increase for all members.  Here is an opportunity to lock in rates by purchasing the Spring into Summer Special or purchasing a 1, 3, or 6 month membership at the current rates!

Visit the Get Started Page and scroll down to Option 3.  From there you will be able to select either the Spring into Summer Special or a 1, 3, or 6 month membership.  All changes to your current membership need to be made by Monday, April 28th by midnight!!  If you don’t make changes to your account by April 28th, you will be charged the new rates on May 1st.

New rates, effective May 1st:

     Monthly Unlimited Student         $150  

     Monthly Unlimited                       $175

     3 Month Unlimited Student         $400

     3 Month Unlimited                        $475

     6 Month Unlimited                        $900

All members must pay online.  Online payment includes Visa, Mastercard, Discover, Visa Debit, Mastercard Debit, or withdrawal from your Checking Account.

Thank you again for your continued trust and support.  If there is anything we can do to help you achieve your goals, please don’t hesitate to ask.

 

Active Recovery/Open Gym:

Joint Mobility Drillz

Warm Up:
50 back leg swings 25R 25L:gwod 
50 side leg swings 25R 25L:gwod 
50 front leg swings 25R 25L:gwod 
side split hold @ 2:00 R/L:gwod

Run and Row Distance and Pace:
to be posted on white board

Small Recipe for Back Pain:mwod
The Pelvic Fault and Low Back Pain:mwod 

 

Apr
9

4 9 14

Joint Mobility Drillz

Warm Up:
8 kettle bell swings
8 bent over rows
8 straight leg dead lifts
3 rounds

Shoulder Press:
5 @ 50%
3 @ 75%
1 @ 85%
1 @ 90% – 95% 
3 attempts @ 1rep max

“Busting Out”
:00 – 3:00

2 rounds of:
15 power snatches  @ 115lbs/75lbs
45 double unders 

3:00 – 9:00
every 1:00 on the 1:00:
5 burpees
15 kettle bell swings @ 53lbs/72lbs

9:00 – 18:00
as many rounds and reps as possible of: 
250 meter run
15 power snatches @ 115lbs/75lbs
45 double unders
250 meter run
5 burpees
15 kettle bell swings @ 53lbs/72lbs

A Parasite That Uses Your Body as a Feeding Ground:wbr

Apr
8

4 8 14

Joint Mobility Drillz

Warm Up:
8 sumo deadlift high pulls
20 single unders
8 kip swings
3 rounds

Dead Lift 1 Rep Max:
5 @ 50%
3 @ 75 %
1 @ 85%
1 @ 90% – 95%
3 attempts @ 1 rep max

Every 6:00 for 24:00 – 30:00 for time:
300 meter row or 250 meter run
50 double unders
15 knee to elbows or 15 toe to bars

Apr
7

4 7 14

Joint Mobility Drillz

Warm Up:
7 good mornings @ band
5 squats @ band
3 broad jumps
3 rounds 

Back Squat 1rep max:
5 @ 50%
3 @ 75%
1 @ 85%
1 @ 90% –  95%
3 attempts @ 1rep max

As Many Reps As Possible in 7:00 of:
7 squat cleans @ dumbbell/kettle bells
7 renegade rows
7 hollow rocks @ :02 – :05 hold


 

Apr
6

4 6 14

Rest Day

Use some time today to do your meal preparation for the week.

Tomorrow we will be doing the crossfit total :cfj

Basic Strength Standard Chart:cfj 

Apr
5

4 5 14

Joint Mobility Drillz

Warm Up:
1 burgener
1 shoulder press
1 push press
1 push jerk
5 jumping pull ups @ rope ring or bar
2 – 3 rounds

5 rounds of:
1 muscle clean 3 shoulder to over heads @ pvc to load
3 weighted pull ups
:90 rest between sets

21 – 15 – 9 reps of:
shoulder to over head
pull ups
*load @ 115lbs/75lbs must be pulled from the ground

Apr
4

4 4 14

Joint Mobility Drillz

Warm Up:
8 push ups
8 dips
8 pistols
3 rounds

Bench Press 4 x 5
5 rep heavy followed by
8 ring rows @ horozontal/strict as possible
*:90 rest between each movement

Complete 3 rounds of:
20 kettle bell swings
400 meter run
max rep double unders
maintenence development in 5:00 or best @ 35lbs
performance in 4:00 or best @ 53lbs
game prep in 3;00 @ 70lbs
*3:00 rest between rounds


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