CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
5

12 6 12

Joint Mobility Drillz

15 – 12 – 9 – 6 – 3 reps of
snatch @ 135lbs / 95lbs
box jumps @ 20″ / 24″

*scale at:
12 – 9 – 6 – 3 reps of
hang power snatch
front squat
box jumps

600 meter row for time

Dec
4

Low Bar Back Squat

Joint Mobility Drillz

LBBS:
5 rep heavy

LBBS:
3 x 5 adding 5lbs to 7.5lbs

15 bench pressess @ dumbbell / kettlebell
25 kettlebell swings
4 rounds
*time each round individually, warm up for heavy sets

Dec
3

12 4 12

Joint Mobility Drillz

5 power cleans @ 135lbs/95lbs
10 front squats @ 135lbs/95lbs
5 push jerks @ 135lbs/95lbs
5 rounds for time
20 pull ups
:90 rest
*25:00 time cap
*scale load and volume of pull ups as needed

Dec
2

Press

SCHEDULE FOR DECEMBER:

Midtown Class Times/December:
Monday Thru Friday
8:00AM Crossfit Class
5:00PM Crossfit Class
6:00PM Crossfit Class

Saturday & Sunday
11:00AM: Crossfit Class

CrossFit Athletic Group Class Times:
Monday Thru Friday
6:00AM: CrossFit Class
7:30PM: CrossFit Class

Saturday & Sunday
8:00AM: CrossFit Class

 

Joint Mobility Drillz:

Press:
2 x 5 x 1 x 10 @ 85% – 90%

3 x 5, adding 1.25lbs to 2.5lbs across

squat box jumps @ 1:00
row, calories @ 1:00
rest @ 1:00
3 rounds for reps

Dec
1

Low Bar Back Squat

Joint Mobility Drillz

LBBS:
2 x 5 x 1 x 10 @ 85% to 90%
*should be able to get at least 5 reps on the 10 rep cap

3 x 5 adding another 2.5lbs to 5lbs

7 burpees
14 alternating lunges
21 double unders
as many rounds as possible in 7:00

                                        Ladies of CrossfitBMW

Dec
1

12 1 12

Joint Mobility Drillz:

shuttle run x 6
to be determined

30 kettle bell swings @ 2 pood
1:00 work / 1:00 rest for 10:00
*objective is to complete 30 swings in 1:00, scale as needed

“Tabata something else” 
8 rounds of :20 of work followed by :10 of rest x 4
mountain climbers
seated russian twist
burpees
back extensions 
with a :60 plank hold between stations

                       Stretching it out at  Crossfit Athletic Group

Nov
29

Power Cleans

Hello fellow Crossfitters, update on Saturday’s wod schedule at CrossfitBMW in Midtown.
Wod times:
9am
10am
Fundamentals:
12noon
See you then, bring a friend, tell a friend all are welcome.


Joint Mobility Drillz

Power Clean: 1rep max
15:00 time cap
*then do 3 x 2 @ 85%

1 clean deadlift
1 hang power clean
15:00 working on a heavy set, practice a few pulling from the ground

8 weighted sit ups
8 unilateral presses, left-right
12 kettle bell swings
5 rounds, go heavy

Nov
28

11 29 12

Joint Mobility Drillz

Cindy
5 pull ups
10 push ups
15 squats
as many rounds as possible in 20:00

                                        5:30 pm class in Midtown
 

                                7:30pm class in Madison Heights
 

                              How to pick up a girl at the gym

Nov
28

Low Bar Back Squat

Saturday December 1st, there will not be a wod at Athletic Group. There will be a 10:00am wod at BenchMark Workouts, and a 12:00pm fundamentals class. All are welcome.

Joint Mobility Drillz

LBBS:
go for a heavy 5rep, try to add 5lbs to 7.5lbs from your last lift

3 x 5

6 front rack reverse lunges, left
6 front rack reverse lunges, right
12 dumbbell / kettlebell rows, left
12 dumbbell / kettlebell rows, right
12 v-ups or  20 straddle sit ups
4 rounds

Nov
26

11 27 12

Joint Mobility Drillz

Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds for time
3:00 rest between rounds
*New Exposure : scale to three rounds

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