CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
10

5 10 13

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
5 push jerks
10 reverse overhead lunges
3 rounds

4 rounds of:
hang power clean
front squat 
push press
lunge (rt)
lunge (lt)
*1 round consist of 6 sets
*load @ dumbbell / kettlebell increasing load every round, going heavy
*do not set load down during round / rest as needed between rounds 
*lunge performed in rack position 

Every 1:00 On The 1:00: for 12:00
40 yard odd lift and carry

In Organic We Trust 

May
9

Back Squat

Joint Mobility Drillz

Warm Up:
to be posted on white board

LBBS:
5 x 65%
5 x 75%
5 + x 75% 

LBBS NE:
3 x 5, example:
5 x 5 x 5 x 5 x 5 1st 2 reps being part of your warm up increase load responsibly and respect the load, look to jump no more 10lbs per set

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of: 
body weight deadlifts
push ups 

May
8

Shoulder Press

Event Reminder:
Eastern Market Outing / Scouting after the wod this Saturday.
Yoga following Sundays wod.

Joint Mobility Drillz

Warm Up:
to be posted on white board 

Shoulder Press:
3 x 65%
3 x 75%
3 + x 85% 

Shoulder Press NE:
3 x 5, example:
5 x 5 x 5 x 5 x 5 first 2 sets as part of warmup with less than moderate weight increases

5 rounds for time of:
7 thrusters @ kettlebell/dumbbell @ 25lbs/50lbs
7 kipping or jumping chest to bar pull ups

Its Getting Hot Out Here 

May
7

5 7 13

Joint Mobility Drillz

400 meter run
50 squats
4 rounds for time

1600 meter run
not for time

“Tabata What”

World Record  – Standing Box Jump 

May
5

Dead Lift

SCHEDULE UPDATE:
POWER IS BACK ON AT THE BOX, SEE YOU AT CLASS

Joint Mobility Drillz

Deadlift:
5 x 65%
5 X 75%
5 x 85%

Deadlift NE:
work up to a heavy set of 5, example:
5 x 5 x 5 x 5 x 5 keeping form and bar speed consistent 

As many rounds as possible in 12:00 of:
20 box jumps
20 kettlebell swings @ 35lbs/53lbs
20 lunges 

*post rounds and load to comments 

6 Of The Healthiest Fish To Eat (6 To Avoid Eating) 

May
5

Strength Cycle

STRENGTH CYCLE SCHEDULE:

The Strength Cycle Starts Monday 5/6 and will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:

Experienced: Wendler 5 – 3 – 1 progression
New Exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Monday – Deadlift
Wednesday – Shoulder Press
Thursday – Low Bar Back Squat
Saturday – Bench Press
Sunday – Over Head Squat / Power Clean @ calculated progression

Experience with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. The new calculations will be posted here and on the white board.

Joint Mobility Drillz

Perform this triplet every 2 minutes for 20 minutes:

1 Clean + 3 jerks @ 85%, go heavier if athlete feels confident in technique *scale load as needed
Details to be determined on:
shuttle run with wall ball, length of gym
shuttle run, length of gymFinisher:
to be posted on white board

Hormones, Homeostasis, and Why You (Probably) Need Carbs 


 

May
4

5 4 13

Wod:
to be posted on white board

Epic Break Dance Battle 
Great Gymnastic Stunt

 

May
3

5 3 13

News: Saturday 5/4/13 from 8:00am to 5:00pm a few of us will be participating in the Beginner Brawl aka Clash of the Casuals Competition at Survival Fitness/Crossfit Saginaw 3691 Fashion Square Boulevard #2 Saginaw Charter Township, MI 48603

Joint Mobility Drillz

Warm Up:
to be posted on white board

30 overhead
5 muscle ups
20 overhead squats
10 muscles ups
10 overhead squats
15 muscle ups
400meter run
for time
*load @ 95lbs / 65lbs 

10:00 practicing
sledge hammer tire work

May
2

5 2 13

Joint Mobility Drillz

Warm Up:
to be posted on white board

21 – 15 – 9 reps of
back squat @ 70% 1rh
dips @ parallel bar, rings
400 meter run

as many rounds as possible in 15:00 of:
10 kettlebell swings
25 yards with kettle bell in rack position – right 
10 kettlebell swings
25 yards with kettlebell in rack position – left
*load 72lbs / 53lbs

 

May
1

5 1 13

Joint Mobility Drillz

15 – 12 – 9 reps of
shoulder press @ 60% 1rh
weighted chin ups @ 35lbs
*scale as needed

21 – 15 – 9 reps of 
thrusters @ 50lbs @ kettlebell / dumbbell
box jumps @ 20″
for time

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