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

8 10 13

Schedule Update:
Sundays wod will be at Dequinder Cut, I will be leaving the box at 9:40 sharp headed that way if anyone wants to follow me.

800 meter run

Joint Mobility Drillz

Warm Up:
8 medicine ball cleans
8 push jerks
8 medicine ball sit up wall throws
3 rounds

Power Clean and Jerk 1Rep Max
20:00 time cap
*scaling to be posted on white board
5:00 rest
9 power clean and jerks @ 70% 1rep max
sprint 4 x the yard
6 power clean and jerks @ 70% 1rep max
sprint 4 x the yard
3 power clean and jerks @ 70% 1rep max
sprint 4 x the yard

How To Train The Overhead Press:ss

Aug
9

Back Squat/Shoulder Press

Schedule Upate:
Sunday at 10:00am we will meet at the Dequinder Cut, on the corner of Chene and Atwater just east of Chene Park for the community wod run all are welcome.

Monday at 5:30pm and 6:30pm there will be a 20:00 segment / rowing clinic by Coach Kelsey.

800 meter run

Joint Mobility Drillz:

WarmUp:
8 thrusters
4 kang squats
8 alternating lunges to alternating shoulder presses
3 rounds
10:00 time cap for run and warm up

Back Squat:
5 @ 65%
5 @ 75%
5 + @ 85%

Back Squat NB:
3 x 5

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

Shoulder Press NB:
3 x 5

For Time:
800 meter run
21 toe to bars
500 meter run
15 toe to bars
250 meter run
9 toe to bars

Designing The Pig:cf
The Matrix Meets Instant Replay:w

Aug
8

8 8 13

OPEN GYM:
Coach will be on site when you come in do some movements as in make up a wod, practice and skill training. Make it an active recovery day.

Just In Case Wod;

1 – 2 – 3  –  3 – 2 – 1 reps of
rope climb
pistol
muscle up
forward roll 
handstand push up
skin the cat
weighted dip
weighted chin up
*2:00 rest between latters
20:00 time cap

and or

As many rounds as possible in 5:00 of:
7 shoulder to overheads @ 75% of 2rep push jerk
7 plyo-push ups
*rest 1:00

For Time:
1000 meter row
         or
800 meter run

Aug
7

Deadlift/Benchpress

L – run
8 downward dogs
8 candle sticks
L – run
8 toe to bars
8 inchworms, 4forward, alternating 4backward

Joint Mobility Drillz

Warm Up:
6 push ups
6 good mornings @ pvc – load
3 rounds

Dead Lift:
5 @ 65%
5 @ 75%
5 + @ 85%
Dead Lift NB:
3 x 5

Bench Press:
5 @ 65%
5 @ 75%
5 + @ 85%
Bench Press NB:
3 x 5
*percentages based on last 1rep max

Tabata:
dumbbell/kettlebell split snatches
double unders

Drs. Ignoring Evidence in Treating Back Pain:npr

Aug
6

8 6 13

400 meter run
400 meter run backward

Joint Mobility Drillz

Warm Up:
4 shoulder presses
4 push pressess
8 box jumps
3 rounds

Push Jerk:
8 x 2 for a heavy set

Push Jerk NB:
5 x 3

For Time:
20 front squats @ 155lbs/115lbs
30 box jumps 24″/20″
40 kettlebell swings 53lb/35lb
50 wall ball shots
15:00 time cap

2013 Reebok Crossfit Games Personifies Continued Growth For Sport And Sponsor:fm

Aug
5

8 5 13

WOD:
to be posted on white board

Ready for the strength cycle to begin?

Aug
4

8 4 13

Schedule:

10:00am start time for the Wod Adaptive Run at the corner of 3965 Woodward Ave. and Alexandrine.

What is a Fartlek Run?

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace. 
Read more by Coach Jenny:rw

What is a Indian Run?

An indian run, adopted from Native America Indian Warrior training and used widely for conditioning by military, athletic teams and weekend warriors is when a group jogs in a single file line and the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. This continues until the first person in line sprints from the back of the line and returns to the front again.

Aug
3

8 3 13

Schedule:
9:00am Fit Camp:
wod to be posted on white board
10:00am CrossFit:
see wod below
11:15am Olympic Lift:

clean & jerk

Joint Mobility Drillz

400 meter run
5 pull ups
10 push ups
15 squats
400 meter run

Front Squat:
shoot for a 3 rep heavy, smooth no sticking bar speed, in other words this is not a 3rep max effort.

Front Squat NB:
5 x 3

21 – 15 – 9 reps for time of:
pull ups
burpees
7:00 time cap so scale appropriately, this should be fast and explosive.

Finisher 1. 2. or 3.
650 meter run
1000 meter row
650 meter run 1000 meter row


                                    A little snatch work going on

Aug
2

8 2 13

Free Subscription To Paleo Magazine

Joint Mobility Drillz

800 meter run

Warm Up:
8 push ups
8 over head squats
8 shoulder shrugs
3 rounds

Power Snatch
8 x 2
20:00 time cap

Hang Power Snatch NB:
8 x 2

3 rounds for time
10 kettlebell swings @ 53lbs/72lbs
10 squats right rack
25 yard carry right rack
10 kettlebell swings @ 53lbs/72lbs
10 squats left rack
25 yard carry left rack

Finisher:
“Tabata you call it”

 

To our fine fit people at CFBMW
We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  In order to keep your membership current and active, you will need to register and purchase your ‘new’ recurring membership through Zen Planner, beginning August 1, 2013.  Please complete the initial set up in Zen Planner by August 5, 2013.  The membership will then automatically renew on the first of every month moving forward until canceled (30 day advance notice).  

Sign up by August 5th and take advantage of our End Of Summer Membership Special, $200.00 pays for your next 2 months of unlimited training.

If you purchase drop ins, personal training or any other membership option, you will also use Zen Planner in order to make a payment.  Zen Planner will take payment in the form of bank debit or check, as well as Mastercard and Visa (American Express is not accepted).  Please feel free to let me know if you have any questions or problems signing up for your membership.

 ZEN PLANNER REGISTRATION LINK

Aug
1

8 1 13

Open Gym

Come in and make up a wod and or strength lift, if you are three days on and this is day four or not, mobility work is a good prescription.

Work on some gymnastic movements or perfect your tech/mech in the moves.

Just In Case Wod:

400 meter run
400 meter row
25 squats
400 meter row
400 meter run
25 walking lunges

Finisher:
20 hollow rocks
20 squat jumps
20 4 count mountain climbers
20 sit ups
20 push ups
20 double unders
20 dips
20 pull ups
20 burpees
15:00 time cap

To our fine fit people at CFBMW

We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  In order to keep your membership current and active, you will need to register and purchase your ‘new’ recurring membership through Zen Planner, beginning August 1, 2013.  Please complete the initial set up in Zen Planner by August 5, 2013.  The membership will then automatically renew on the first of every month moving forward until canceled (30 day advance notice).  

Sign up by August 5th and take advantage of our End Of Summer Membership Special, $200.00 pays for your next 2 months of unlimited training.

If you purchase drop ins, personal training or any other membership option, you will also use Zen Planner in order to make a payment.  Zen Planner will take payment in the form of bank debit or check, as well as Mastercard and Visa (American Express is not accepted).  Please feel free to let me know if you have any questions or problems signing up for your membership.

 ZEN PLANNER REGISTRATION LINK!

 

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