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

Helen 2013

In preparation for The Crossfit Total Sunday, look to take a rest day or slightly active work day on Saturday. Look for a rest day or active recovery day Monday as well.

CrossFit Total – Dave Lipson, Jason Khalipa, Dave Castro: cf

Joint Mobility Drillz

Warm Up:
20 double unders
10 hollow rocks
5 candle sticks
3 rounds

“Helen”
400 meter run
21 kettlebell swings @ 16kg / 24kg 
12 pull ups
3 rounds for time

OPT Does 1st Sub 7:00 Helen in 2008: cf

                Bobby B. throwing up some lite work at the 6:00am class

Jun
20

Bench Press

Schedule Update:
We will be performing the Crossfit Total this Sunday. Expect this to last about 90 minutes to accommodate warm up and lifts. Box will be open at 9:00am. If you cant make it in on Sunday, you can make the lift up on Monday, as Monday should be a rest day for those completing the TOTAL, and no one will be allowed to make the lift up during regular group scheduled class times next week.

Be on time, for warm up, spotting and movement standards. Plan on doing 3 – 4 warm up sets before your opener. Your first lift should be something you know you can lift, use your last 1rep + @ 95% know where your solid and estimate your warm up and 1st lift from there. Think about matching or setting a PR on your second attempt when estimating your first. You are not allowed to go down in weight and only have 3 attempts at each lift, so estimate and plan correctly.

New breeds will be looking to set bench marks on their heavy singles, not a 1 rep max. Good opportunity to load and explore your power without taxing the CNS.

Read Mark Rippetoe on Crossfit Total.
Preparing To 1Rep Max: cfsb

 

Joint Mobility Drillz

800 meter run @ 400 backward run/ 400 run

Warm Up:
3 inch worms, forward and back equal 1
3 wall walks
3 broad jumps to forward roll
3 rounds

Bench Press:
5 @ 40%
5 @ 50%
5 @ 60%

Bench Press NB:
5 @ 75% x 2

Power Clean:
2 every 1:00 on the 1:00 for 10:00 @ 80% to 90% of your heaviest successful lift.

Finisher:
to be posted on white board

Jun
19

Back Squat

Joint Mobility Drillz

800 meter run

Warm Up:
to be posted on white board

Back Squat:
5 @ 40%
5 @ 50%
5 @ 60%

Back Squat MB:
5 @ 75% x 2

For Distance in 20:00:
In teams of 3, each team member rowing no more than 500 meters at a time

How To Do a Perfect Handstand: gmb

Jun
18

Power Snatch

Joint Mobility Drillz

800 meter run

Warm Up:
8 medicine ball cleans
8 ring rows @ false grip
8 toe to bars
3 rounds

Power Snatch:
looking for your 3 rep max today, 5 x 3 no more than a 8 x 3

5 rounds of:
1 snatch pull
1 power snatch
1 snatch push press
*load @ 75% of 3rep max

As Many Rounds as Possible in 6:00 of:
16 overhead walking lunges @ 45lb plate/25lb plate
8 ring dips

Pull Up Progression
The Final Nail In The Cardio Coffin: tn

Jun
17

Dead Lift / Shoulder Press

Joint Mobility Drillz

800 meter run

Warm Up:
3 pull ups
9 push ups
15 squats
3 rounds

Dead Lift:
5 @ 40%
5 @ 50%
5 @ 60 %

Dead Lift NB:
5 @ 75% x 2

Shoulder Press:
5 @ 40%
5 @ 50%
5 @ 60%

Shoulder Press NB:
5 @ 75% x 2

For Time:
100 sit ups 

In preparation for the upcoming CrossFit Total

Jun
16

Over Head Squat

Joint Mobility Drillz

400 meter backwards run 

Warm Up:
8 sumo dead lifts @ pvc – oly bar
8 walking lunges @ front rack, pvc – oly bar
8 over head squats, alternating single arm
3 rounds

Over Head Squat:
5 @ 75%
3 @ 85%
1 + @ 95%

Over Head Squat NB:
5 x 3 or 3 x 3, looking for a 3 rep heavy, base your lifts stratigically accommodating starting with your first, according to percentages of last weeks lift 

Power Clean:
2 every 1:00 on the 1:00 for 10:00, last exposure to the power clean this cycle.

Graham Holmberg in 2013: cf 
The Power of The Crowd with Rich Froning: cf 

Jun
15

Bench Press

Joint Mobility Drillz

400 meter run with load, go heavier today

Warm Up:
8 hands off push ups 
4 ply-o push ups
2 dips @ load
1 rope climb
3 rounds

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

Bench Press NB:
3 x 3, looking for that 3 rep max. no more than 5 sets counting prep sets

As Many Rounds as Possible in 8:00 of:
50 double unders
15 burpees

John Merritt Can Carve Almost Anything Out of Wood: c

Happy Birthday Coach Alyssa! 

Jun
14

Snatch

Joint Mobility Drillz

400 meter run

Warm Up:
1 burgeners
3 bej squats
3 wall squats
3 rounds

Snatch Progression:
jump set foot position
jump land foot position
grip
power position
power snatch to jump catch, stand
power snatch to jump catch, stand to overhead squat
power snatch to jump catch, to over head squat
slow to moderate transitioning into the high hang snatch, using snatch land and snatch balance technique as necessary, along with mobility and stability work where needed.

For Form and Distance:
2 turkish get ups
4 broad jumps 
5 rounds

The Relation of Snatch, Clean & Jerk and Squat Loads: ca

Jun
13

Back Squat

Joint Mobility Drillz

400 meter run with load

Warm Up:
8 box steps, 4 right, 4 left
8 seated box jumps
8 duck walks
3 rounds

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

Back Squat NB:
5 x 3, shoot for a 3 rep max, consult a coach if you have load progression questions

4 rounds not for time:
16 push pressess, 8 right, 8 left
16 renegade rows, 8 right, 8 left
L – run
* go as heavy as possible maintaining proper tech/mech

How To Breath Properly During Squats: cs

Jun
12

Shoulder Press

Joint Mobility Drillz

400 meter run

Warm Up: 
10 wall ball shots
10 sit ups
10 back extensions
3 rounds

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

Shoulder Press:
3 x 3, looking for a 3 rep max today, technique and mechanics sould stay consistent.

3 Rounds For Time:
15 thrusters @ 35lbs / 20lbs
30 sit ups 
*scale as needed, up or down 
*dumbbells or kettlebells

Wod Demo with Miranda Oldroyd: cf 

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