CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
14

11 14 18

Schedule Update:
Due to a mechanical issue the box is closed today. We are hoping the issue will be corrected by the afternoon evening schedule.

Look for more updates on making up this mornings classes to follow.
Sorry for the inconvenience.

Nov
13

11 13 18

4 rounds of:
12 rows
8 sumo @ squat stance @ conventenial grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds of:
6 d-lifts @ :02 pause mid knee – suggested start load and progression based on goals and ending load of 4 x 8 d-lift,
1:00 rest
50′ handstand walk or 30 inverted shoulder taps
1:00 rest
*load will be based @ increasing load every round (strength, speed), linear progression (fitness, maintenance, speed) and always mechanics

2 rounds for time of:
800 meter run
42 kettle bell swings @ 53lbs/35lbs
24 pull ups – kipping pull up – butterfly pull up
*scale and modificatons @ time of wod

 

Nov
12

11 12 18

every 1:00 on the 1:00 for 5:00 perform:
1 high hang squat clean @ 50% – 55% – 60% – 65%

1:00 rest

every 1:30 for 6:00 perform:
1 hang clean @ 65% – 70% – 75% – 80%

1:00 rest

every 2:00 for 6:00 perform:
1 clean @ 80%
*all percentages are of your 1 rep max front squat

3 rounds for time of:
10 hang squat cleans @ 155lbs/105lbs
10 burpee box jump overs @ 24″/20″
*scale load and or reps as needed

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

Nov
11

11 11 18

as many rounds and reps as possible in 30:00 of:
1000 meter row
100 d-lifts @ kettle bell @ 70lbs/53lbs
100 walking lung @ kettle bell @ 70lbs/53lbs
100 yard farmers carry @ kettle bell @ 70lbs/53lbs
100 push presses @ kettle bell @ 70lbs/53lbs
*2 partner wod, 1 partner working @ a time to complete as prescribed or scaled

Nov
10

11 10 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.

Nov
9

11 09 18

Note:
Please, no wet sole shoes on the gym floor. Thank you.
The Community

8 – 10 rounds of:
1 muscle clean and or power clean clean + 1 push press, increasing load every round for a 1 rep max push press
*performed every 2:00 – 2:30

as many rounds and reps as posible in 12:00 of:
4 handstand push ups @ strict
8 pull ups @ strict
12 pistols

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals

 

Nov
8

11 08 18

4 rounds of:
12 pistols @ 6 right / 6 left @ 1:30
10 hanging medicine ball hamstring curls @ 20lbs/14lbs @ 1:30
10 barbell ab roll outs @ 1:30
8 bent over rows @ barbell with underhand grip @ 1:30

1 round for max reps of:
burpee box step overs @ 53lbs/35lbs @ 20″
*4:00 time cap

1:00 rest

1 round for max calories of:
row
*4:00 time cap

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

Nov
7

11 07 18

5 rounds for max reps of:
handstand push ups in :45
:45 rest
double unders in :45
:45 rest

as many rounds and reps as possible in 15:00 of:
10 push presses left @ 53lbs/35lbs
10 push presses right @ 53lbs/35lbs
15 goblet squats @ 53lbs/35lbs
20 v – ups

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

Nov
6

11 06 18

3 – 4 rounds for times of:
500 meter row
400 meter run
12 burpee box jump overs @ 30″/24″
60′ walking lunge @ 53lbs/35lbs
*10:00 time cap per round

4 rounds of:
12 rows
8 sumo @ squat stance @ conventenial grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

Nov
5

11 05 18

5 rounds of back squats:
r1. 5 @ 65% – 70%
r2. 3 @ 70% – 75%
r3. 2 @ 75% – 80%
r4. 1 @ 80% – 85%

r5. 1 @ 85% – 90%
*performed every 2:00 – 3:00

2 – 3 rounds of:
6 back squats @ 67.5% – 72.5%

250 meter run
20 kettle bell swings @ 53lbs/35lbs @ santa cruz
10 pull ups – kipping pull up – butterfly pull up
20 kettle bell swings @ 53lbs/35lbs @ santa cruz
250 meter run
6 back squats @ 67.5% – 72.5%
*performed every 8:00 – 10:00

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

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