CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
14

Front Squat

Joint Mobility Drillz

front squat
work up to a heavy set of 3

7 hang power cleans @ 135lbs/95lbs
14 sit ups
as many rounds as possible in 2:00
*4:00 rest between rounds
3 rounds

NE: front squat
3 x 5 across

10 kettlebell swings @ go heavy
10 sit ups
as many rounds as possible in 2:00
*4:00 rest between rounds
3 rounds

*amraps should be performed in sprint mode. put in work!

Jan
14

1 14 13

Joint Mobility Drillz

Skillz:
see below

“Lynne”
bench press @ body weight, max reps
pull ups @ max reps
5 rounds

15:00 of mobility

 

Jan
13

Dead Lift

Joint Mobility Drillz

Skillz:
see below

choose sumo or standard deadlift for the strength cycle,
work up to a 1rep max

ne:
3 x 5 across

50 box jumps @ 24″/20″ immediately followed by

lunge thrusters, length of gym, 135/95 lbs
traveling burpee, length of gym
8 rounds for time
*scale as needed

Jan
11

Hang Power Snatch

Joint Mobility Drillz

Skillz:
hang power snatch

start working on the mechanics with pvc – oly bar, keeping form exact add load and keep it moderate for quality reps
15:00 time cap

Partner Wod
300 meter row or 250 run (dress appropriately, layers suggested)
20 wall ball shots
15 hands off push ups
3 rounds for time
details to be posted on white board

 

Jan
11

Low Bar Back Squat

Joint Mobility Drillz

Skillz:
see below

LBBS:
80% x 5, 85% x 3, 90% x 1 x 3
5 weighted chin ups
7 strict ring dips, w/:03 hold at the top and bottom
30 kettlebell swings @ go heavy
5 rounds

LBBS: NE:
3 x 5 across
:30 ring or parrelette support hold
30 kettlebell swings @ moderate to heavy, form dictates
5 rounds

I”m hungry, sluggish, out of energy, what the heck? If you’ve made the choices to create healthier eating habits, realize that  removing those grains, beans, dairy and other toxic calories sources means you must make up for them by eating enough protein and fat calories. Don’t combine hunger pangs with cravings, that’s a recipe for set back alley, you are more likely to satisfy those cravings for the foods you are abstaining from. Eat Enough, plan and pack snacks. being in a hurry and not preparing is just being in a hurry for internal conflict. A couple of boiled eggs and a side a side of sausage wont allow you to function normally especially while crossfitting. You made the choice to “EAT” healthier, so eat.

Jan
10

1 10 13

Joint Mobility Drillz

Skillz:
see below

weighted chin up 3 rep max

3 snatch pulls
3 hang power snatch
3 snatch push press
*load pvc – 65lbs
5 rounds

bench press 3 rep max @ close grip, then do 1 x max reps @ body weight
20:00 time cap

spend 10:00 working on mobility

Jan
9

Push Press

Joint Mobility Drillz

push press:
5 x 5, work up to a heavy set of 5

8 hang clean thruster @ 45% body weight /with dumbbell or kettlebell
16 sit ups
5 rounds for time

NE: push press
3 x 5, “bar speed across”

8 hang clean thruster @ dumbbell or kettlebell
16 sit ups
 5 rounds for time

Jan
8

Front Squat

UPDATE: LOOK AT THE SCHEDULE FOR THE WEEKEND
11:00AM SATURDAY CLASS HAS BEEN CHANGED TO, SATURDAY 10:00AM, AND WE ADDED A SUNDAY 10:00AM CROSSFIT CLASS

Strength Cycle for the next 6 weeks:
TUESDAY: front squat
WEDNESDAY: push press
FRIDAY: back squat
SATURDAY: hang power snatch
SUNDAY: deadlift
These lifts will come with a program  for “new exposure” at linear progression, and for experienced lifters, emphasis on max effort, dynamic effort, accommodating resistance and percentage based ascending ladder lifts over the next 6 weeks. If you miss a day ask a coach when you can make that lift.

Joint Mobility Drillz

front squat:
5 x 5, work up to a heavy set of 5

10 box jumps @ 24″/20″
10 chest to bar pull ups
10 hands off push ups
as many rounds as possible in 7:00

NE: front squat
3 x 5  bar speed should remain the same across

10 box jumps
10 pull ups or ring rows
10 push ups
as many rounds as possible in 7:00

*scale as needed
*post lift and rounds to comments

Jan
6

CAPACITY TEST 2013 CHALLENGE

 For many of us its just another day, just another day with a new attitude and commitment to incorporating better habits for the benefits of looking, feeling and performing better.  An overall strive for self improvement with no limits, that can extend into a total positive change of lifestyle. Join in and experience day by day, with a community of sweaty and nutritional support, the virtuous road to self improvement.                       

                                        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

 

 

Jan
6

1 6 13

                                                 REST DAY

        Thanks to Coach Alyssa for some great nutritional information

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