CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
16

Wednesday

10 cuban presses
10 wall slides
5 halos @ pvc

10 pass throughs @ pvc
10 goodmornings @ pvc
15 air squats


5 rounds for “quality” and load of:
1 power clean + 1 hang clean + 3 front squats + 1 push jerk
h or split jerk
*increase load every round ending at a moderate to heavy in the complex – work on establishing consistency building with light to moderate weight or a linear progression.
*performed every 2:30

4 rounds of:
8 bulgarian lunges
:45 rest between each leg
8 dips
:45 rest
*increase load every round to establish a 8 rep heavy in both
the lunges and dips


1 round for time of:
400 meter run
100 air squats
75 kettle bell swings @ 53lbs/35lbs
50 alternating front rack walking lunges @ kettle bell
75 kettle bell swings
100 air squats
400 meter run

*scale distance and reps as needed



Oct
15

Tuesday

2 months from today, we will be performing our CrossFit Total while hosting our annual Lift’s For Gift’s Fundraiser.

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program and is expected to participate whether you are deciding to partake and donate in the fundraiser or not. Our training cycle changes today. For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.

Expect to see the power lifting disciplines three times a week.
Sunday – back squats, team wod at medium intensity.
Monday – clean variations
Tuesday – d-lift, high intensity metcon.
Wednesday – snatch variations
Thursday – bench press, low intensity metcon.
Strength days will be full body assault days, varying the intensity from low to medium to high, week by week day by day, staying prepared and ready for “Give it All You Got Friday’s”. Since we won’t know what the workout is until Thursday night’s.


2:00 hip mobility
2:00 glute mobility

8 banded d-lifts
8 lunge to A-pose

pre-run warm up

4 rounds of:
8 d-lifts

12 bent over rows or single arm dumbbell rows
*increase load every round for a clean 8 rep heavy, don’t go to muscle strengh/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

8 rounds of:
1 snatch @ :02 pause @ 2″ below the knee – load suggestion:
55% – 60% – 65% – 70% – 75% – 80% – 82.5% – 85% of you 1rep max
*performed every 2:00 – scale with muscle snatch, power snatch to, if applicable overhead squat

5 rounds for max load of:
500 meter row or 400 meter run
4 snatches
*performed every 4:00 – score is the total amount lifted – example: if your 4 snatches were 100lbs per, your score would be 400 that round – you may increase load every round with only 5 snatch atttempts per round.

*scale distance if needed and barbell muscle snatch, power snatch to, if applicable overhead squat



Oct
14

Monday

Schedule Update:
Box is closed Today. 
Fundamentals will be scheduled for Tuesday October 15th at 7:30 p.m.

Off today, Coach will be at the gym between 9:00 a.m. and 11:00 am if you want to come in and practice a few moves, do the baseline or the open workout, It will be open gym style. 

Oct
13

Sunday

Schedule Update:
Box is closed Monday October 14. 2019.
Fundamentals will be scheduled for Tuesday October 15th at 7:30 p.m.

Off that day, Coach will be at the gym between 9:00 a.m. and 11:00 am if you want to come in and practice a few moves, do the baseline or the open workout, It will be open gym style.

As you may know, we are started a 5 week “Challenge or Jump Start Your Fitness” on Friday, maximizing the 2020 CrossFit Open.  What is The CrossFit Open? and Why you should Compete?

We have an open community leader/accountability board for you to use for your progress each week as well. If you haven’t already, put your first name and last initial on the white board before next Friday’s class, and post your score next to them every week. Pose any questions in person or via the comment section below.

We will be moving to a strength building program following the community challenge, building up to our annual Lifts For Gifts FundRaiser on December 15th, register early.
This program will be specific to the technique and form for ultimate fitness gains and to maximize strength in the lower and upper body, namely, the squat (
high bar – low bar), bench press and d-lift.

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band
10 kip swings

pre run warm up drills

2 rounds of:
5 scap pull ups
10 plank shoulder taps
20 mountain climbers

as many rounds and reps as possible in 30:00 of:
400 meter run or 500 meter row
3 pull ups bar – rings
6 dips barrings

9 push ups
12 squats
*2 partner wod – partner A runs 400 meters or rows 500 meters – partner B does as many rounds and reps as possible of body weight circuit – duties switch when runner returns


Oct
12

REST/RECOVERY DAY:

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

Oct
11

Friday

Schedule Update:
Starting today we will be offering a 4:30 p.m. class on Friday for the next 5 weeks.

Today we are kicking off a 5 week “Challenge or Jump Start Your Fitness” during the 
2020 CrossFit Open – Rory Mckernan explains What is The CrossFit Open?.
For the next 5 weeks – Sunday thru Thursday wods will be programmed as moderate to like game day practice runs between 65% – 85% effort – Friday will be game day – “Give it all you got Friday’s” – Nutrition, rest and consistency will, like always play a strong part in your gains in this 5 week challenge.

8:00 – 10:00 row @ low intensity or jog

:45 sampson stretch @ band @ left/right
10 thoracic rotation drillz


12 iron t’s
12 scorpions
20 reverse flies @ light load

10 overhead band pull aparts
10 underhand flie pull aparts
10 kneeling shoulder press @ band @ right/left

1 round of:
1:00 row
15 goodmornings @ barbell
1:00 rest
1:00 row
10 goblet squats @ 70lbs/53lbs


2 rounds of:
3 snatch grip rdl’s
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 snatch push presses
3 snatch drop high pulls
3 power snatches
*oly-bar/wod load

or


2 rounds of:
3 clean grip rdl’s
3 cleans pulls
3 clean high pulls
3 muscle cleans + shoulder press
3 clean dip high pulls
3 power cleans + push press
3 power cleans + push jerk
*oly-bar/wod load

1-2 rounds of:
3 ground to over heads
3 bar facing burpees

3:00 – 5:00 rest


CrossFit Games Open 20.1
10 rounds for time of;
8 grounds to overhead @ 95lbs/65lbs
10 bar facing burpees
*scale as needed – 15:00 time cap












Oct
10

Thursday

2:00 couch mobility left/right
2:00 pec mobility

2 rounds of:
10 wall slides
10 Y – T – W’s

10 lunge to A-pose

2 rounds of:
30 hip bridges + :30 bridge hold
5 paloff side steps
5 ying yangs
*performed every 1:00 – 1:30


5 rounds of:
10 bench press @ dumbbells

1:00 rest
max rep stationary dips (add assistance or load to allow for 12 – 15 reps)
1:00 rest

as many rounds and reps as possible in 9:00 of
18 walking lunges
18 kettle bell swings @ 53lbs/35lbs
18 mountain climbers


8 rounds of:
tabata
 

Oct
9

Wednesday

This Friday we are kicking off a 5 week “Challenge or Jump Start Your Fitness” during the 2020 CrossFit Open. Rory Mckernan explains What is The CrossFit Open?.

The first workout of this 5 week challenge starts Friday, in a high energy environment.

Here is a baseline to build upon and to track your progress, record the load that you use, time and any other recorded notes that I asked you to take down to compare later.

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 cuban presses

3 rounds of:
1×1 burgeners
16 kettle bell swings
8 medicine ball tosses @ partner

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm.

5 x 3 for form:
muscle up
triple unders

“crossfit baseline”
1 round for time of:
500 meter run
40 air squats
30 sit ups
20 push ups
10 pull ups

Oct
8

Tuesday

2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right
:30 hang from the bar overhand /underhand

*perform every 1:30 

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

*super set, rest as needed between rounds

3 rounds of:
400 meter run
20 single arm alternating snatches @ 53lb/35lb kettle bell
40/30 bench presses @ @ single arm snatch load

Oct
7

Monday

This Friday we are kicking off a 5 week “Challenge or Jump Start Your Fitness” during the 2020 CrossFit Open. Rory Mckernan explains What is The CrossFit Open?.

Why you should participate?
1. There will be Rx’d and Scaled workouts to get you started or push you to next level of your fitness or competetive game. (If muscle ups or whatever moves are programmed that you don’t have yet, we will have a modified version for you to stay active.

2. The Fall season is the perfect time to gain or maintain focus on your health and fitness journey, preparing weekly goals, starting with nutrition, rest and being present in the gym 3 to 5 days a week. Especially on Friday.
We will perform a baseline workout on Wednesday, “be there!” and repeat that same workout the first Monday after the Open is complete as a metric to test and track your fitness level .


3. Every Friday during regular class hours everyone will be doing the Crossfit Open workout. Friday Night classes, be there!

The 1st workout will be announced this Thursday night. If you are competing in the open and or plan on registering to measure your fitness level among the thousands of other people in your fitness category you may do so HERE. Registering for the open for $20.00, is it worth it even if you are not a CrossFit competitive athlete going to the CrossFit games? Yes. Is it necessary to track, measure, or push you harder? It depends and is relative to each individuals training and fitnes purpose, but not necessary.

We will have an open community leader board for you to use for your progress each week as well. Put your first name and last initial on the white board before or after class, pose any questions in person or via the comment section below.

Read this:
Why Compete?

1:00 latt mobility
1:00 sampson stretch
:30 lateral band walk
10 – 15 scalp pull ups


3 rounds of:
1 *cluster + 3 thrusters
*squat clean thruster – first rep practice – load increase warm up


1 round of:
:45
of rowing
3 pull ups – kipping pull up – butterfly pull up or progressions of – or 3 burpees if you want to save your pull ups
:30 of rowing
3 pull ups
:15 of rowing
3 pull ups


1 round for time of:
21 – 15 – 9
thrusters @ 95lbs/65lbs
pull ups


2 rounds of:
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest
8 ab wheel roll outs – ring row outs – barbell roll outs
1:00 rest

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