CROSSFIT BMW WOD Schedule
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Jun
2

Over Head Squat

Joint Mobility Drillz

400 meter run

Warm Up:
8 toe to bars
8 medicine ball cleans
8 turkish get ups 4R, 4L
3 rounds

Over Head Squat:
5 @ 65%
5 @ 75%
5 + @ 85% 

Over Head Squat NE:
3 x 5 look to add about 5lbs to your last lift

Power Clean: 
2 every 1:00 on the 1:00 for 10:00 
go heavier than last week or add load every set, tech/mech should be clean from pull to rack

Jun
1

Bench Press

Joint Mobility Drillz

400 meter run with load

Warm Up:
8 push ups
8 dips
8 chin ups
3 rounds

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

Bench Press NE:
3 x 5, another 5lb increase from last exposure

For time:
50 sledge hammer strikes right
50 sledge hammer strikes left
50 yard farmers carry right
50 yard farmers carry left
*rest 2:00 between rounds 
*go as heavy as possible on the carries 

May
31

5 31 13

Joint Mobility Drillz

400 meter run backwards 

Warm Up:
10 kipp swings @ strict
10 downward dogs
10 muscle cleans to press @ pvc – oly bar
3 rounds 

15 – 12 – 9 – 6 – 3 reps for time of:
burpee power clean @ dumbbell/kettlebell
sit up @ load

Kinda Like Tabata:
sequence of durability @ body weight / external load

All Smiles: at

                   Frank after a 1 mile run in a 40lb vest in pouring rain.

May
30

Back Squat

Joint Mobility Drillz

400 meter run

Warm Up:
10 wall ball shots
10 box steps @ load, parallel or below
10 calf raises
3 rounds

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

Back Squat NE:
3 x 5, should be adding 5lbs to 10lbs to this lift

1 Mile Run:
carrying an external object any way any how or wearing a weight vest, load to be determined

Chemin Vert: v 

 

May
29

Shoulder Press

Joint Mobility Drillz

Warm Up: 
12 ketlebell swings 
12 single arm push press 6L 6R
200 meter row
3 rounds

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

Shoulder Press NE:
3 x 5, look to add 5lbs to your lift

As Many Rounds As Possible In 5:00 Of:
7 push presses @ 135lbs / 95lbs
7 jumping chest to bar pull ups or kipping pull ups

If: vs

May
28

5 28 13

Use time at the lab to mobilize, or as open gym, other than the strength lift the metcon is optional as long as you are using the time wisely.

Joint Mobility Drillz

Warm Up:
burgeners x 5

If you missed your lift yesterday, time to make it up. use the rep calculator
to determine your lifting percentages.
Dead Lift:
5 @ 65%
5 @ 75%
5 + @ 85% 

Dead Lift NE:
3 x 5, should be adding 5lbs to15lbs to your lift

Complete 7 Cycles Of:
power clean
front squat
push press
back squat
rack jerk
over head squat
4 rounds
*resting :90 between rounds, not putting the load down until cycle is complete working up to heaviest load

Competing In Silence:cf

May
27

Dead Lift / Murph

Schedule Update: There will not be a 6:00am, 12:00pm, 5:30pm, or 6:30pm class today. Todays Class Schedule is as Follows:
9:00am til 9:45am get your deadlifts on. Try to get there early enough to get them done and get rest before Murph. Also get there by 9:45am to warm up and mobilize for a 10:00am start of Murph.

Strength Cycle Percentages will be based on your single rep max percentages of last week by this calculator

Joint Mobility Drillz:

Warm Up:
to be posted on white board

Dead Lift:
5 @ 65%

5 @ 75%
5 + @ 85% loss of form terminates set on rep out

Dead Lift NE:
3 x 5, should be adding 5lbs to 15lbs to this lift

“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
for time
*scaling details to be post at time of wod

TWU Gymnastic Conditioning:yt 

May
26

Over Head Squat

Joint Mobility Drillz

Warm Up:
3 rounds of
6 bej squats

6 box jumps
6 iron tees

Over Head Squats
5 @ 75%
3 @ 85%
1 + @ 95%

Over Head Squat NE:
3 x 5, add 5lbs to last lift

Power Clean: 
2 every 1:00 on the 1:00 for 10:00
keep tech/mech tight @ moderate to heavy loads

Wild Life Paintings:tb 

May
25

Bench Press

Use This Calculator To Find Your New Lifting Max. Take Your Last Weeks Rep Out Numbers and Place Them In The Rep Box and Hit Calculate. We Will Do Our Percentages for The Next 3 Weeks Off of These Calculations. Have Them Ready Starting Monday.

Joint Mobility Drillz

Warm Up:
6 push up @ 1 standard, 1 hands off, 1 ply-o x 2
6 dips
6 ring rows
3 rounds

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

Bench Press NE:
3 x 5, look to add 5lbs to 10lbs to your last lift

As Many Rounds As Possible in 15;00 Of:
1 rope climb
10 push ups
15 hollow rocks

1st Perfect 10:yt 

May
24

5 24 13

Schedule Update:
The box will be open if any one wants to come in at 9:00am on Monday to get there deadlift exposure done, that can’t or won’t be able to get it in on Tuesday,  Show up no later than 9:30 if you plan on doing it Monday.

Memorial day weekend, and I’m sure a few of us will be taken a couple of days off to vacation or just relax. Stay safe and keep your diet in check.

Murph will be the workout of the day (wod) Monday. Scaling will be an option as well as prescribed for some of you. Don’t let the description of any wod prevent you from doing your best by the best of your ability, even if you are partitioning or scaling reps and load. for example:

“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
for time

RX”D, start and end with a mile, do pull ups, push ups, squats as they are, or partition them as you like. Scale up, wear a weighted vest, use rings, load etc.

Scale down by doing 1/4, 1/2, or 3/4 Murph, do jumping pull ups, and reduce the volume of reps if you need.

Wod will start at 10:00am, show up 15:00 early to mobilize and enjoy some refreshments after the wod. Bring a friend or love one to cheer you on.

Murph is a wod done by the Crossfit community in memory of navy Lieutenant Michael Murphy and to celebrate and honor the men and women of the military services.

Joint Mobility Drillz

Warm Up:
:10 L-sit 
:10 L-hang
:10 handstand hold
jump set / jump land @ feet together, power, squat, single leg stance
3 rounds

For Height:
box jumps for max height

Skillz:
sprint
tire flip

For Time:
tire flip relay
sprint 10 yards to tire
1 flip
jump in over and back
sprint back to starting point back to tire
2 flips
jump in over and back
sprint back to starting point back to tire
3 tire flips
jump in over and back
sprint back to starting point

Top 10 Fat Triggers Revealed:hfc

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