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

2 4 13

Joint Mobility Drillz:

Skillz:
see below

10 single arm overhead lunges (5 right, 5 left) contra-laterall @ heavy
10 ring rows @ strict
12 hollow rocks
12 back extension
5 rounds

Burpee
as many reps as possible in 7:00

161 Burpees in 7:00

 

 

 

 

 

Feb
2

Dead Lift

Joint Mobility Drillz

Deadlift:
9 x 2 @ 50% dynamic effort, use same band
2reps every :30 for 4:00

Deadlift NE:
3 x 3 adding 10lbs to 15lbs

17 back squats @ 45lbs / 35lbs
shuttle run x 2
barbell hold @ high hang position
5 burpee penalty if dropped
15:00 amrap
`details at time of wod

Feb
2

Snatch Complex

Snatch Skill Development Class at 9am. All Levels, No Fee Drop Ins.

Joint Mobility Drillz

Snatch Complex:
Snatch deadlift

Below knee snatch pull
below knee power snatch
15:00 time cap

2:00 max rep wall ball shots @ 20lbs / 14lbs
2:00 rest 

2:00 max reps of
5 burpees
10 kettlebell swings @ 24kg / 16kg
2:00 rest

2:00 max rep row @ calories 

Functionality and Wall Ball Greg Glassman
Fascia and Stretching: The Fuzz Speech Gil Hedley

Feb
1

Back Squat

Joint Mobility Drillz

Back Squat   
1 @ 87.5lbs, 1 @ 92.5lbs, 1 @ 97.5lbs
work a couple of sets of light warmups. use two spotters, 1 coach, 1 rack partner.

Back Squat NE:
3 x 5 add 5lbs to 10lbs 

40 double unders
400 meter row
*rest 1 : 1
4 rounds

Low Bar vs. High Bar cfoln
0 – 600lb Squat In :30

 

Jan
31

1 31 13

Joint Mobility Drillz

5 – 10 muscle ups
15 – 30 dips
25 – 50 diamond push ups
25 – 50 sit ups
:30 – :60 plank 
3 to 5 rounds

Manna to Handstand atg
Weighted Handstand Push Ups atg
Push Up Elbow Mechanics mwod
153 Double Unders 1:53 

Snatch Skill Class:  Saturday February 2, at 9am all levels and drop ins welcome. 

CROSSFIT OPEN REGISTRATION IS LIVE.

Register for the games.  The open will put competitors through fie workouts over five weeks, starting March 6, and ending April 7.

The first workout will be released Wednesday March 6, 5pm Pacific time. To be in the running for the regional or masters competition, you must register, complete the first workout and submit your score by Sunday march 10, 5pm Pacific time.

If you registered for the 2012 games open, or for Crossfit For Hope, or the Online Judges Course, DO NOT create a new account. Use the same user name and password. You will also be able to compare last years results. Any questions should be submitted to support@crossfitgames.com. 

It’s on get registered and ramp up the training.
Register as an Athlete

 

Jan
30

Push Press

Joint Mobility Drillz

Push Press
work up to a heavy 2 rep set

Push Press NE:
3 x 5 shoot for adding 5lbs to your last lift

:15 thrusters @ 135lbs / 95lbs
:45 rest
:15 weighted pull ups @ 50lbs / 35lbs
:45 rest
:15 burpees
:45 rest
5 rounds for reps
*post reps to comments
*scale as needed

wod demo hyper fit

How To Get Big While Doing Crossfit

 

Jan
29

Front Squat

Joint Mobility Drillz

Front Squat
put good work and form into a heavy 2 rep set

12 toes to bar @ kipping
10 box jumps @ 24″
5 rounds for time

Front Squat NE:
3 x 5 increase by 5lbs to 10lbs

10 medicine ball cleans 
10 box jumps 
10 sit ups
5 rounds for time

Tricep Smash mwod

CrossFit Games Breakdown 12.1 kipping toes to bar

Jan
28

1 28 13

 

Joint Mobility Drillz

Wod:
to be posted on white board

Two Worst Foods In The World 

Pull and Play @ Body Tribe

 

Jan
27

Dead Lift

Joint Mobility Drillz

Dead Lift :
dynamic  9 x 2 @ 45%, use same bands. 2 lifts every :30 for 4:00 @ dead start

Dead Lift NE:
3 x 5, adding 7.5lbs to 10lbs

40 double unders
20 wall ball shots
30 double unders
15 wall ball shots
20 double unders
10 wall ball shots
for time

metcon 2: to be posted on white board

open and closed torque system and the mwod leopard test

 

 

 

Jan
26

Snatch Complex

Please Change Into a Dry Pair of Shoes Before Stepping Onto The Training Floor. Thank You.

Joint Mobility Drillz

Skillz:
see below

1 halting snatch deadlift (top of knee)
1 hang power snatch
*work on speed and execution from top of knee to high hang position, speed and explosion to the catch position

25 kettlebell swings 1pood/1.5pood
15 shoulder to overhead @ 135lb/95lb
as many rounds as possible in 2:00
3 rounds for reps
*rest 4:00 between rounds

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