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

Front Squats

Fit Camp 9:00am:

Crossft 10:00am:

Olympic Lifting: 11:15am

400 meter run

Joint Mobility Drillz

Warm Up:
6 medicine ball cleans
6 knee to elbows
6 lateral lunges

Front Squat:
take 15:00 to work up to a heavy set of 3

Front Squat NB:
3 x 5

Clean Complex:
work up to a heavy, perfect set of 3 on the power clean or squat

Clean Complex NB:
work up to a perfect set on the hang power clean or hang squat clean

400 meter run x 3, 1:00 rest between efforts

5 Road Blocks In Paleo:pm

Aug
30

Back Squat / Shoulder Press

Event Update:
Paleo Challenge Starting September 3rd, Details Forth Coming.

Schedule Update:
8:00AM Class Time Monday 9/2/13, Regular Schedule Resumes Tuesday.

Joint Mobility Drillz
L – run
10 squats
10 lunges
10 hollow rocks
L – run

Back Squat / Shoulder Press:
5 @ 65%
5 @ 75%
5 + @ 85%

Back Squat / Should Press NB:
3 x 5, should be adding 10lbs to 15lbs to squat, 5lbs to press.

For Time:
1600 meter run
3 rounds of:
25 wall ball shots
25 box jumps

Don’t Be An CrossFit A$$hole:

Aug
29

Open Gym

Schedule Update:
Class Schedule for Monday September 2nd 8:00AM. Regular Schedule Resumes Tuesday September 3rd.

Open Gym

OR
Spend 15:00 to work to a heavy set in:

Snatch Complex:

snatch deadlift (with pause at the knee) to hang snatch

Snatch Complex NB:
hang snatch high pull (back to hang position) to hag power snatch

Odd Lift and 400 Meter Haul:

Training In The Heat:cfj

Aug
28

8 28 13

800 meter run

Joint Mobility Drillz

Warm Up:
“The Moves”

5 rounds for time of:
5 dead lifts @ 275lbs/185lbs
10 burpees
30 double unders

The Missing Link of The Crossfit Athlete:bm

Aug
27

Bench Press

800 meter run
Joint Mobility Drillz
L – run

Warm Up:
5 hands off push ups
5 bent over rows
5 dips
3 rounds
*scale up each round, followed by:
5 wall walks @ :10 hold
:30 hollow body hold

Bench Press:
5 @ 65%
5 @ 75%
5 + @ 85%

Bench Press NB:
3 x 5, should be adding 5lbs to 10lbs from last cycle, followed by:
kick ups 5 x 3,
Paoli’s Progression part 1, part 2, part 3

As Many Rounds as Possible in 7:00 of:
21 kettlebell swings
14 alternating lunges @ load
7 ring push ups or true push ups

The Tabata Delusion:tg

Aug
26

Dead Lift / Slow Roll

Schedule Update:
Today’s 6:30pm class will be semi cancelled, meaning we will be doing the Slow Roll this evening. Those that will join us on the bike ride will meet at the box and be ready to roll out by 6:45pm to meet with the slow rollers for the take off location at Rodin on the corner of 15 E. Kirby and Woodward: 7:00pm rain or shine.

Use This Calculator To Find Your New Lifting Max. Take Your Last Weeks Rep Out Numbers and Place Them In The Rep Box and Hit Calculate. We Will Do Our Percentages for The Next 3 Weeks Off of These Calculations. Have Them Ready Starting Monday.

*Strength Cycle Percentages will be based on your single rep max percentages of last week by this calculator

400 meter run

Joint Mobility Drillz

400 meter run

Warm Up:
8 romanian dead lifts
4 candle sticks to burpee box jump
2 rope climbs
3 rounds
10:00 time cap

Dead Lift:
5 @ 65%
5 @ 75%
5 + @ 85%

Dead Lift NB:
3 x 5, should be adding 5lbs – 15lbs to this lift

5 rounds of:
8 ring rows
12 medicine ball/goblet cleans
16 kettle bell swings
:32 lateral planks 

Aug
25

8 25 13

400 meter run

Joint Mobility Drillz

Warm Up:
to be posted on white board

“Fight Gone Bad “
3 rounds of:
wall ball shots @ 20lbs/14lbs 10ft/9ft
sumo deadlift high pull @ 75lbs/45lbs
box jumps 20″
push press @ 75lbs/45lbs
row @ calories

Aug
24

8 25 13

Schedule:
Fit Camp 9:00am
Crossfit 10:00am
Olympic Lifting 11:15am

L – run

Joint Mobility Drillz

400 meter run

Kettlebell Bench Press:
5 x 12, 1st 2 sets are warm ups

3 rounds of:
farmers carry @ heavy
30 hollow rocks

For Time:
1600 meter row
1600 meter run

An American Coach in London:nbc 

 

Aug
23

Back Squat

L – run

Joint Mobility Drillz

L – run

Warm Up:
2 squats to inchworm x 4
8 lunges 4R 4L
8 renegade row push ups
3 rounds

Back Squat:
5 @ 75%
3 @ 85%
1 + @ 95%
Back Squat NB:
3 x 5

15:00 Perform:
1600 meter run, in the remaining time do:
As Many Rounds As Possible of
30 wall balls
30 box jumps

Debunking Rowing Machine Myths:C2

Aug
22

Open Gym

Open Gym
Come in and make up a wod, do some free style mobility, specific mobility or do the:
Just In Case Wod:

“Bradshaw” 
10 Rounds For Time of: 
3 handstand push ups
 6 deadlifts @ 225lbs/155lbs
12 pull ups
24 double unders 

Jason Khalipa Does Bradshaw, sub 12:00:cf

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