CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
18

10 19 10

warmup:
joint mobility drillz

tech/mech:
bench press
ring dips

wod:
bench press
5 reps @ 75% of 1rm, 5 reps @ 80% of 1rm, 5 reps @ 85% of 1rm
ring dips
3 x 12, 1:00 rest between sets
*rest then do
one of the” girls wods”

Oct
17

10 18 10

warmup:
joint mobility drillz

tech/mech:
thruster
pull up

wod:
21 15 9 reps of
thruster, rxd @ 95lbs
pull ups
*for time
*scale as needed, rxd to be thoroughly discussed
*rest then practice
clean pulls
snatch pulls

Oct
17

The marathon support crew having that hot beverage and a good time all day, “sorry I couldnt join you all for brunch”. Maureen and Phil at the finish line along with the Jones brothers completing the 26 mile challenge. Congratulations

Oct
17

10 17 10

No wod today, some of us are going to the starting point of the marathon to support the CrossfitBMW troops that are running, have some hot beverage, maybe some breakfast follow our runners on-line by computer chip and cheer them on at points to the finish.
New cycle starts Monday, I’ll be speaking with everyone as a team and some of you individually concerning your previous cycle and future goals. Looking forward to over coming the challenges of the so-called fat gaining, laid back, and cold, fall and winter months.

Oct
15

10 16 10

wod:
to be posted on white board

Oct
15

10 15 10

warmup:
joint mobility drillz

tech/mech:
power cleans
kettlebell swing
knee to elbow

wod:
400m run
21 kettle bell swings, @ 1.5 pood
12 pull ups
1/2 gasser
6 power cleans, @ 185lbs
12 knee to elbows

5 rounds for time
*scale load as needed

Oct
14

10 14 10

warmup:
joint mobility drillz

tech/mech:
front squat
back squat, low bar
back squat, high bar

wod:
3 3 3 3 3 3 3 reps of
front squat
back squat, low bar
back squat, high bar
*do 1 rep of each for max load

Oct
13

10 13 10

RESTDAY

As a coach, sportsman and athlete I very much appreciate the time everyone has been putting in at the lab, the patience with me holding you back on superior times for excellent form and technique. I mentioned to SS yesterday how many of you p’rd tremendously this past week and on yesterdays 5rm on the deadlifts and he replied maybe it’s because we work hard on technique and mechanics. And that is exactly the reason why. By the way met-con times haven’t suffered as a result of, the fact is the quality of work done in that time has increased, which by my book translates to a consistent athlete with none fading skill. Build a powerful athlete with skill of steel, with endurance and stamina to match and you have set the mark by which they perform and live, by which they themselves and others strive to never be out performed or out done in no way no how.

Rest and diet! I hear a lot of people talking about changing the way they eat, let’s do it. Had to throw that in just because you know how important that is. Keep striving!

Oct
12

10.12.10

warmup:
joint mobility drillz
25 sit ups
30 yard bear crawl
3 rounds

tech/mech:
deadlift
pull up, weighted

wod:
1-1-1-1-1-1 weighted pull up
5 rep max, deadlift

Oct
11

10.11.10

warmup:
joint mobility drillz

tech/mech:
bench press
over head lifts
plyo-push up
back extension

wod:
max rep body weight bench press
1/2 gasser
5 rounds
*rest then do
5 locked out over head lifts (anyway possible), @ 185lbs
10 plyo-push ups
15 back extensions
as many rounds as possible in 15:00

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