CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
13

9 13 18

8 rounds of:
1 power snatch, increasing load every round for a 1 rep heavy.
*performed every 2:00
*scale @ snatch progressions detailed @ time of wod ie: muscle snatch

as many rounds and reps as possible in 12:00 of:
3 hang squat cleans @ 135lbs/95lbs
3 burpee box jump overs @ 24″/20″
6 hang squat cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
9 hang squat cleans @ 135lbs/95lbs
9 burpee box jump overs @ 24″/20″
12 hang squat cleans @ 135lbs/95lbs
12 burpee box jump overs @ 24″/20″…….. 
*record your rounds reps and load for a redo 30 days later

Sep
12

9 12 18

2 rounds of:
15 wall slides
:30 rest
12 back to wall donkey kicks
:30 rest
20 back to wall handstand marches
:30 rest

5 rounds of:
3 front squats + 1 jerk @ 75%
*performed every 3:00, scale @ mechanical and mobility efficient movement @ each, progressing with shoulder press  and push press

4 rounds for time of:
6 muscle ups bar muscle ups
50 double underssingle unders
40 squat

3 – 4 rounds of:
every 1:00 on the 1:00 for 3:00
m1. :40 of russian twist
m2. :40 tuck hold
m3. :hollow hold

Sep
11

9 11 18

5 rounds of:
1 pull up
2 push ups
3 squats
:30 plank
*scale up @ muscle up, hand release push ups, pistols 
*goal is to complete each round in 1:00 or less

3 rounds of bench press:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
*performed every 2:00 – 3:00

4 rounds for times of:
4 bench presses @ 70% – 80%
15/10 calorie row
20 medicine ball cleans @ 20lbs/14lbs
20 ball slams @ 20lbs/10lbs
15/10 calorie row
4 bench presses @ 70lbs/14lbs
*performed every 8:00 – 10:00, scale

Sep
10

9 10 18

Whole30 Note:
Starting tomorrow, Tuesday 9/11, more than a few of us will be optimizing our dietary needs and performance with Whole30. The link will provide and guide you with what you need to get started with us, along with shopping list and meal templates. No need to purchase anything from the link to follow with us, let us know who is on the team via FB so we can be of assistance to one another with advice, recipes etc.

2 rounds of:
5 snatch presses from catch position, increasing load every round
*performed every 2:00, scale press @ standing position

2 rounds of:
3 snatch presses from catch position, increasing load every round
*performed every 2:00, scale press @ standing position

every 1:00 on the 1:00 for 5:00 perform:
1 snatch balance @ :03 pause @ bottom, increasing load every round
*performed every 2:00, scale @ 1 pressing snatch balance

3 rounds of:
1 snatch pull + 1 snatch + overhead squat @ 60%
*performed every 2:00, scale @ snatch pull + muscle snatch to overhead squat and or to power snatch to overhead squat

6 rounds of snatch:
r1. 1 @ 65%
r2. 1 @ 70%
r3. 1 @ 75%
r4. 1 @ 80%
r5. 1 @ 85%
r6. 1 @ 90%
*performed every 2:00

4 rounds of:
50 yard sled push 25yd x 25yd
12 – 10 – 8 – 6 reps of: 
straight leg d-lifts
lunges @ dumbbells
50 yard sled push 25yd x 25yd
*sled load @ 1/2 body weight on sled, r1.12’s – r2.10’s – r3. 8’s – r4. 6’s
*increasing load every round @ d-lifts/walking lunges, scale @ linear progression @ pvc – body weight
*2:30 – 3:00 rest between rounds

Sep
9

9 9 18

Schedule Update:
Thank you to everyone that responded and gave feedback and suggestions to the email regarding the morning schedule, greatly appreciated. The schedule will change after this weeks registered classes have been completed up until 9/14/18, and availability to register for next weeks classes will start 9/15/18.

Also, class registration for this week only is one day in advance, and will resume seven day in advance registration on 9/15/18. To accommodate anyone on reserve for regular morning classes this week I will open at 5:00 a.m. for regular CrossFit classes, and open gym.

Fundamental Classes are on schedule this week starting today @ 11:15 a.m.
Check the schedule and sign up, and or invite or tell someone you know that they can take those classes on the house by registering for a free fundamentals class anytime this month. 

Whole30 Note:
Starting next week Tuesday 9/11, a few of us will be optimizing our dietary needs and performance with Whole30. The link will provide and guide you with what you need to get started with us, along with shopping list and meal templates. No need to purchase anything from the link to follow with us, let us know who is on the team via FB so we can be of assistance to one another with advice, recipes etc.

Exercise is the best accessory to nutrition for your body composition and performance goals. Community is the best accessory for exercise and accountability.
Join us on this 30 day community, fit for life campaign.

So far 10 people are on board for this transformation boost toward their immediate and life changing goals , how about you?

Weather has changed and will be, dress in, or bring climate appropriate training gear.
Long sleeves, hats, gloves, jackets, hoodies and or what ever you need for today’s and upcoming wods.

“Row – meo & Juliet”
300 wall ball shots @ 20lbs/14lbs
4000 meter run
5000 meter row
*partner wod @ 2, each partner working at all times, partitioning the work as desired for best results.

 

Sep
8

9 8 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Sep
7

9 7 18

Starting next week Tuesday 9/11, a few of us will be optimizing our dietary needs and performance with Whole30. The link will provide and guide you with what you need to get started with us, along with shopping list and meal templates. No need to purchase anything from the link to follow with us, let us know who is on the team via FB so we can be of assistance to one another with advice, recipes etc.

Exercise is the best accessory to nutrition for your body composition and performance goals. Community is the best accessory for exercise and accountability.
Join us on this 30 day community, fit for life campaign.

Are you in?

2 rounds of:
10 alternating single arm rows 5r/5l – scale @ ring rows
:15 rest
10 reverse grip push ups – scale @ push ups
:15 rest
10 pistols 5r/5l – scaling options @ time of wod
:15 rest
:30 of underhand grip hang from pull up bar – scaling options @ time of wod
:15 rest
10 single arm overhead cossack squats @ 5r/5l – scale @ lateral lunge
:15 rest

4 rounds for time of:
40 meter run
10 single arm shoulder to overhead @ 55lbs/35lbs right
10 single arm shoulder to overhead @ 55lbs/35lbs left
15 ring dips
*performed one side @ a time holding two kettle bells or dumbbells @ rack position

12 – 10 – 8 – 6 reps of:
arnold presses
single arm bent over rows
pike sit ups
straddle sit ups

Sep
6

9 6 18

5 rounds of:
3 cleans + split jerk or jerk aka push jerk or power jerk  @ 3r x 70% – 2r x 72.5%
*performed every 3:00

every 1:00 on the 1:00 for 18:00 perform:
m1. run (to be determined @ time of wod)
m2. 10 burpee power clean @ dumbbell/kettle bell
m3. 20/15 calorie row

3 rounds of:
25 calf raises
25 reverse flyes

Sep
5

9 5 18

3 rounds of:
1 rope climb
:20 rest
:15 l-rope hang
:20 rest
7 knee to armpits @ rope
:20 rest

3 rounds of d-lifts:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
*performed every 2:00 – 3:00

3 rounds of:
6 d-lifts @ 65% – 70%
250 meter row
5 – 10 split lunges to box jump overs @ 24″/20″
5 – 10 toe to bars
5 – 10 split lunges box jump overs @ 24″/20″
250 meter row
6 d-lifts @ 65% – 70%

*performed every 8:00 – 10:00, scale up by using dumbbells with the split lunges to box jump overs
*scale down by doing reverse lunges to box steps, laying or hanging knee ups

Sep
4

9 4 18

5 rounds of:
3 shoulder press
*increase load every round for a 3 rep heavy
*scale by maintaining a linear progression developing technique 

3 rounds for max reps of:
1:00 ring dips

1:00 double unders
1:00 kettle bell power snatch/dumbbell power snatch
1:00 rest

4 super set:
12 – 10 – 8 – 6 reps of
hammer curls
overhead tricep extensions
cross body curls
skull crushers

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