CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
21

7 21 13

Belle Isle beach is the wod location today:

Wod details to be announced.

Dmitry Klokov 190kg Deficit Snatch Run: atg

 

Jul
20

7 20 13

Wod Reminder:
Sunday wod at 10:00am in the sand at beach on Belle Isle 

Todays Schedule:
9:00am:
Fit Camp

11:15am
Olympic Lifting – Clean and Jerk Progression

Joint Mobility Drillz

3 rounds for time:
run 400 meters 
or 
row 400 meters
2:1 work:rest

For Time:
50 wall ball shots
50 kettle bell swings
50 burpess
50 double unders 
50 calories row
500 meter run, 2 L runs

Hack It Up: cfj article on the use of supportive gear in training and competition

Jul
19

7 19 13

Reminder:
Sunday wod is off site at Belle Isle Beach

Saturday Schedule:
9:00am Fit Camp: Crossfit training methods in boot camp setting.
10:00am Crossfit:
11:15 Olympic Lifting Class: clean and jerk

Joint Mobility Drillz

800 meter run

Warm Up:
8 overhead squats
16 back extensions
16 sit ups
3 rounds

For form:
2 x 7 turkish get ups, 2R 2L

For Time:
30 x 5 kettle bell swings @ 72lbs/53lbs
1:00 to complete 30 kb swings 1:00 rest

“Tabata”
you call it”

 

Jul
18

Open Gym

Schedule Update:
Olympic lifting class 11:15 am this Saturday
Sunday 10:00am wod will be at Belle Isle beach. Directions forth coming.

CFBMW is having open floor today, its a good time to make up a strength lift or a met con. Also a good time to go to the coaches corner and diagnos some things, do some mashing and mobilizing.

Here is a just in case wod:

For Time:
1050 meter run
5 rounds of
10 wall ball shots
10 burpees
Redefining Beauty
cfi

Jul
17

7 17 13

Are you getting your rest days in? 3 days on, 1 day off is the prescription. 

800 meter run

Joint Mobility Drillz

Warm Up:
:20 total per @ holding a:
L – sit
hand stand
L – hang 
3 rounds

Back Squat:
3 @ 70%
3 @ 80%
3 + @ 90%

Back Squat NB:
3 x 5

For Time:
400 meter run
15 deadlifts @ 255lbs/155lbs
15 pull ups /chest to bar jumping pull ups
400 meter run
10 deadlifts @ 255lbs/155lbs
10 pull ups/chest to bar jumping pull ups
400 meter run
5 deadlifts @ 255lbs/155lbs
5 pull ups/chest to bar jumping pull ups

Congratulations AS on hitting that 2nd place platform, more wins at 1st place upcoming!

Chad McCay 185lb Touch and go Snatch: fb 

Jul
16

Bench Press

800 meter run

Warm Up:
5 candle sticks
2 pistols
1 rope climb
3 rounds

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Bench Press NB:
3 x 5, consistant on position and bar speed

As Many Rounds As Possible in 20:00 of:
30 overhead walking lunges @ 45lbs25lb plate
15 ring dips or ring push ups

NB:
30 overhead lunges
15 push ups

This Is Chicken?:
s

Jul
15

7 15 13

Wod to be posted on white board

Jul
14

Back Squat

800 meter run @ load

Joint Mobility Drillz

Warm Up:
5 kang squats
10 dips
10 knee to elbows
3 rounds

Back Squat:
5 @ 65%
5 @ 75%
5 = @ 85%
*same as week 5 of the last strength cycle

Back Squat NB:
3 x 5, staying true to form

As Many Rounds As Possible In 8:00 of:
10 split cleans @ dumbbells / kettlebells alternating
100 meter sprint
*take time and prepare positioning for the split cleans

Jul
13

7 13 13

800 meter run

Joint Mobility Drillz

Warm Up: 
:20 hollow hold
30 double unders
5 pull ups or chin ups with :02 hold at top

Shoulder Press: 
5 @ 65%
5 @ 75%
5 + @ 85%
*same as week 5, that % was off the rep calculation

Shoulder Press NB:
3 x 5, focus on form and technique. 

As Many Round As Possible In 20:00 of:
5 pull ups
10 push ups
15 sit ups

Ripp Is Off The Chain: tn

Jul
12

7 12 13

State Of Mind: pa
L – run

Joint Mobility Drillz 

Warm Up:
10 mountain climbers @ 2 count
10 hollow rocks
60 yard farmers carry @ heavy
3 rounds

For time:
400 meter backwards run
50 reverse lunges
400 meter backward run
50 squats
2 rounds

 

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