CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
3

5 3 13

News: Saturday 5/4/13 from 8:00am to 5:00pm a few of us will be participating in the Beginner Brawl aka Clash of the Casuals Competition at Survival Fitness/Crossfit Saginaw 3691 Fashion Square Boulevard #2 Saginaw Charter Township, MI 48603

Joint Mobility Drillz

Warm Up:
to be posted on white board

30 overhead
5 muscle ups
20 overhead squats
10 muscles ups
10 overhead squats
15 muscle ups
400meter run
for time
*load @ 95lbs / 65lbs 

10:00 practicing
sledge hammer tire work

May
2

5 2 13

Joint Mobility Drillz

Warm Up:
to be posted on white board

21 – 15 – 9 reps of
back squat @ 70% 1rh
dips @ parallel bar, rings
400 meter run

as many rounds as possible in 15:00 of:
10 kettlebell swings
25 yards with kettle bell in rack position – right 
10 kettlebell swings
25 yards with kettlebell in rack position – left
*load 72lbs / 53lbs

 

May
1

5 1 13

Joint Mobility Drillz

15 – 12 – 9 reps of
shoulder press @ 60% 1rh
weighted chin ups @ 35lbs
*scale as needed

21 – 15 – 9 reps of 
thrusters @ 50lbs @ kettlebell / dumbbell
box jumps @ 20″
for time

Apr
30

4 30 13

Camille Leblanc-Bazinet Snatches 190lbs

Joint Mobility Drillz

Warm Up:
to be posted on white board

10 deadlifts @ 70% 1rm
20 alternating single leg deadlifts @ 50lbs/70lbs @ kettlebell/dumbbell
:30 rope hang
4 rounds

30 – 20 -10 reps of
mountain climbers @ 4 count
hollow rocks
kettlebell swings @ 15lbs to 35lbs
800 meter run
for time

Apr
29

4 29 13

Joint Mobility Drillz

Warm Up:
posted on white board

Power Snatch:
2 x 7 with overhead squats
*working up to a 2 rep max on power snatches, do 2 power snatches with reps on overhead squats equal to set ie: 1st set 1, 2nd set 2, 3rd set 3, etc.

7 rounds of:
handstand hold @ :30
10 supine ring pull ups

Apr
28

4 28 13

Box Is Closed Today:
We are at the Raising The Bar Competition at CrossFit Justice, 1280 Holden Avenue, #115, Milford Township, MI 48381

The Six Most Brutal Crossfit Wods 

Apr
27

4 27 13

Schedule Reminder:
Box is closed tomorrow,  join us at the Raising The Bar Competition at CrossFit Justice, 1280 Holden Avenue, #115, Milford Township, MI 48381

Any one wanting to caravan or car-pool, leave a note in comments or post on the white “community’ board.

Joint Mobility Drillz

Bench Press:
5 x 5 @ 75% – 85% of (use % based on 4/10 single/triple lift) 

Bench Press NE:
3 x 5 add 2.5lbs to 5lbs

20 single arm power cleans, alternate right / left
20 goblet squats
20 double unders
20 push ups
20 sit ups
20 back extensions
L – run 
4 rounds for time 

Worlds Best Jump Rope Girl 

 

Apr
26

Low Bar Back Squat

Coach Ripp On LBBS

If you missed any of your single our triple lifts dating back to 4/10 of Bench Press, Over Head Squat, Shoulder Press, Low Bar Back Squat or Dead Lift, get em’ in. We start our new strength cycle 5/6 and will be working off of the percentages of those loads.

Joint Mobility Drillz

Low Bar Back Squat:
work up to a heavy single

Low Bar Back Squat NE:
3 x 5 or work up to heavy triple, ask a coach if you dont know which progression you should be on.

For Time:
400 meter run

21 wall ball shots
21 kettlebell swings
400 meter run
15 wall ball shots
15 kettlebell swings 
400 meter run
9 wall ball shots
9 kettlebell swings

Apr
25

4 25 13

SCHEDULE UPDATE:
This Sunday April 28th, 10:00am class is canceled due to the competition In Milford Mi.

Joint Mobility Drillz

10 thrusters @ 45lbs
10 candle sticks
10 jumping air squats
3 rounds

40 – 30 – 20 – 10 reps of:
barbell step ups @ 16″ 45lbs / 35lbs
kettlebell swings 55lbs / 35lbs
sit ups 
for time

The 33 Most Beautiful Abandoned Places In The World 

Apr
24

Dead Lift

Joint Mobility Drillz

Deadlift:
15:00 to work up to heavy single 

Deadlift NE:
15:00 to work on a heavy triple

Example of someone working on a 360lb heavy triple:
3 – 3 – 3 – 3 – 3 – 3 – 3
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
350 x 3
360 x 3

Turkish Get Up:
work up to a heavy triple on each arm, only go as heavy as your weakest arm allows you to triple without compromise.

How To Build Pure Strength, An Interview With Jim Wendler:tn

*A good read, we will be programming JW’s philosophy this strength cycle. 

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