CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
31

7 31 13

Wod:
To be posted on white board

Jul
30

7 30 13

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).  

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.

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.

ZEN PLANNER REGISTRATION LINK!

Joint Mobility Drillz

800 meter run

Warm Up:
8 over head squats
8 box jumps
4 inchworms to broad jumps
3 rounds

Dead Lift:

5 @ 65%
5 @ 75%
5 + @ 85%

Dead Lift NB
5 x 1

3 Rounds For Time:
20 thrusters @ 45lbs/75lbs
50 double unders 

3 Rounds of:
15 pull ups or ring rows
15 push up

400 meter run

Jul
29

7 29 13

800 meter run

Joint Mobility Drillz

Warm Up:
4 power clean deadlfts
4 hang power cleans
4 muscle cleans
3 rounds

Power Clean:
8 x 2

Power Clean NB:
5 x 2

As Many Rounds As Possible In 10:00 of:
10 kettle bell swings
10 burpees or 3 muscle ups

2:00 rest

As Many Calories As Possible in 4:00 of
row

Jul
28

7 28 13

Schedule Update:
10am Wod will meet at the box.

400 meter run

Joint Mobility Drillz

Warm Up:
6 push press
3 hand stands
1 hand stand push up
3 rounds

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

Shoulder Press NB:
3 x 5

Metcon:
to be determined

Amanda Goodman, 5ft – 139lbs wins the clean and jerk ladder for the women with a 245lb clean and jerk.

Today is the last day of The 2013 Crossfit Games. Who is your favorite?

Jul
27

7 27 13

Todays Schedule:
9am Fit Camp

11:15 Olympic Lifting:
Snatch

I Believe I Can Fly: v

400 meter run
400 meter run backwards

Joint Mobility Drillz

Warm Up:
4 air squats
4 squats @ 45lbs
4 deadLifts @ 45lbs
3 rounds

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

Back Squat NB:
3 x 5

In Teams Of 2, As Many Alternating Rounds As Possible in 12:00 Of:
10 pull ups
20 air squats

Jul
26

7 26 13

800 meters run @ load

Joint Mobility Drillz

Warm Up:
to be posted on white board

Bench Press:
5 @ 75%
3 @ 85%
1 + @ 95%

Bench Press NB:
3 x 5

As Many Rounds As possible in 15:00 of:
250 meter run
:20 accumulated ring or paralette planks
5 – 10 strict knee to elbows and or toe to bars @ strict
Sam Briggs wins row event 1 and 2 with a 2000m time of 7:17 and a 1/2 marathon time 0f 1:27:47.9

Jul
25

7 25 13

Open Gym:
Spend time talking with your coach about any element of training, positioning, skill transfer, any of the moves, muscle stiffness etc.

Just in case wod:

Joint Mobility Drillz
15:00 + mandatory time

8 Rounds of:
5 dumbbell thrusters @ go heavy
10 russian twist, 10R 10L
40 yard sprint
:30 rest

Full CrossFit Games Schedule:cf



Jul
24

7 24 13

800 meter run

Joint Mobility Drillz

Warm Up:
6 romanian deadlifts
6 reverse lunges to A pose
3 inch worms
3 rounds

Deadlift:
5 @ 75%
3 @ 85%
1 + @ 95%

Deadlift NB:
5 x 1

For Time:
500 meter run
40 kettle bell swings @ 32kg/24kg
500 meter run

For Time:
500 meter row
40 wall ball shots
500 meter row

10:00 time cap on this wod transition and rest

Focus, Drive, Execution:cf 

Jul
23

Snatch Progression

800 meter run

Joint mobility Drillz

Warm Up:
3 burgeners  
7 box jumps
10 hollow rocks
3 rounds

Hang Power Snatch:
1 hang power snatch
1 snatch balance
1 hang power snatch
7 – 9 rounds 20:00 time cap

Hang Power Snatch NB:
1 hang power snatch
1 over head squat
1 hang power snatch
5 – 7 rounds

3 Rounds For Time:
4 down and backs
12 burpee squat cleans @ dumbbells / kettlebells

Jul
22

7 22 13

400 meter run

Joint Mobility Drillz

Warm Up:
8 squats
8 single arm presses 4R 4L @ dumbbell/kettlebell
8 lunges, forward, lateral,  backward, forward 4R 4L
3 rounds 

Back Squat:
5 @ 75%
3 @  85%
1 + @ 95%

Back Squat NB: 
3 x 5 

400 meter run

Shoulder Press:
5 @ 75%
3 @ 85%
1 + @ 95%

Shoulder Press NB:
3 x 5

*15:00 time cap on each lift

For Time:
125 meter walking lunge
125 meter run
                                 Yesterdays wod included a swim.

 

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