CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
18

Hang Power Snatch

Joint Mobility Drillz

Hang Power Snatch / Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1
*commit to the receiving position in the hang power snatch and or the hang snatch 
12:00 time cap

10 rounds of
3 burpees
10 yard farmers walk
*go heavy and move quickly

“Annie”
50 – 40 – 30 – 20 – 10 reps of
double unders
sit ups
for time

CrossFit Nutrition Guide
Fit and Feminist 100: The Strong Woman

Feb
17

Dead Lift

If you missed your hang power snatch yesterday, have no fear we will program it into Mondays wod.
Nice work by Coach Binno and Coach Allysa yesterday. Always good to see the type of help giving to new athletes by veteran crossfit athletes like I witnessed during the skills class and the Hope for Kenya wod by Matt B, Frank D, and Aaron.

Joint Mobility Drillz

Dead Lift
1 – 1 – 1 – 1 – 1 set a new PR today!

Dead Lift NE:
shoot for a heavy 1 rep single
1 – 1 – 1 – 1 – 1

 
30 second squat stretch
15 barbell overhead situps @ pvc – oly bar
5 double kettlebell overhead squats @ quality
3 rounds

“Death by Medicine-Ball-Clean-Wall-Shots”

1 med-ball clean wall-ball shot the first minute
2 the second minute
3 the third minute and so on until you cannot complete the required number of reps. 

Dead Lift Tech/Mech: Taking The Tension Out Of The Bar

Feb
16

Hope For Kenya / Hang Snatch


Todays Schedule:
9am skills class on kipping pull ups.
10am is the Hope For Kenya Wod, accompanied with the Hang Snatch Strength Wod (to be posted on white board) for those finishing up the strength cycle.

Come out and support a worthy cause, join us and Crossfit Athletic Group Saturday at 10am as we host the Hope For Kenya Wod:

Click Hope For Kenya to make Donations.

Good turnout for the fundraiser today. Here are some pictures from Crossfit Athletic Group.

Feb
14

Back Squat

Joint Mobility Drillz

Wod: to be posted on white board

Feb
14

2 14 13

 

30 Best Calisthenic Exercises: corey hall
Kipping Handstand Push Up: laurie galassie

Joint Mobility Drillz 

12 chin ups
4 pistols 2 left, 2 right
12 dips
4 box jumps @ 90% max height 
12 renegade row push ups with :05 hold in flag position
4 handstand hold @ :05 to a negative hspu to a :05 headstand hold 
24 sit ups
4 turkish get ups left, 4 turkish get ups right @
24 back extensions

:90 plank @ bear crawl stance 
25:00 cycle, time your rounds and rest periods

15:00 mobility flexibility
 

 

Feb
13

Push Press

Joint Mobility Drillz

Push Press: take 3 to 5 warm up sets and three attempts to establish a 1rep max
1 – 1 – 1 – 1 – 1 – 1 – 1

Push Press:
3 x 5 adding 5lbs to last lift

10 kettlebell swings
10 hand to hand kettlebell swings
10 goblet alternating reverse lunges 5 right, 5 left , to squats
10 kettlebell swings 
5 rounds
*go as heavy as possible, try to go round unbroken keeping timed sets
*rest as needed between rounds  

WEIGHT LOSS vs. FAT LOSS: tony gentilcore

Feb
12

Front Squat

Joint Mobility Drillz

Front Squat: work up to a heavy single, 4 to 5 warmup sets, 3 attempts or less for a 1rep max
1 – 1 – 1 – 1 – 1 – 1 – 1 

Front Squat:
3 x 5 adding 5lbs to 10lbs to your last lift

Partner Wod:
20 calorie row
20 wall ball shots @ 20lbs / 14lbs
*as many rounds as possible in 12:00
*with 1 partner working at a time, go hard on the row and try to go unbroken on the wall balls

Attitude Nation’s The Old Show with Jon North
Schedule Update: 9am Saturday Morning (2-16-13)Skills Class on Kipping Pull Up Progression.
Also,
We will be doing the Hope for Kenya workout at 10 am this Saturday along with Crossfit Athletic Group. There is no suggested donation, but please donate whatever you can. You can either give the money to Chris or myself, or you can donate using the link below.

https://kenya.crossfit.com/sponsor?id=U98080

Again, 10:00 am Saturday, February 16 at CrossFit BMW. Your attendance is greatly appreciated. Please post to comments.

Feb
11

2 11 13

Joint Mobility Drillz

Tabata This
row
rest 1:00
dumbbell or kettlebell thrusters 
rest 1:00
pull ups 

12 kettlebell swings @ 24kg / 32kg
20 sit ups
5 rounds for time

Adaptation Error: No Cool Down | mwod 

Feb
10

Snatch Complex

Next Saturday Crossfit Athletic Group and Crossfit BMW will be hosting a charity wod for Hope For Kenya at CFBMW. To make donations click here.

Snatch For Power: A multi-sport mindset

Joint Mobility Drillz

Hang Power Snatch
work up to a heavy single 
1 – 1 – 1 – 1 – 1 – 1 – 1

WOD
For time:
20 front squats, 70% 1RM
30 box jumps, 30″/24″
40 jumping pullups
50 wallball shots, 20 lbs

 

Feb
9

Capacity Test Day

This is the beginning of the end of the Look, Feel, Perform Better Challenge. For all those who are planning to forge on, stay focused, motivated, willing and able.

CAPACITY TEST WOD

Joint Mobility Drillz:

Skillz:
sumo deadlift
erg
burpees
kettlebell swing

sumo deadlift 2rep max
2 – 2 – 2 – 2 – 2
15:00 time cap

row 1000/850 meters
then do:
10 burpees
15 kettlebell swings @ 24K,  20K, 16K, (M) 16K, 12K, 8K, (F)
for as many rounds as possible
7:00 time cap

standards:
entire kettlebell should clear your head with knees and hips at full extension
burpees are chest to deck followed by a jump with full hip extension
*get this wod in as soon as possible

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