11.20.09

Posted in 18856 on November 20, 2009 by crossfitbmw

warmup:
joint mobility drillz
1/4 mile run
25 medicine ball cleans
2 rounds

tech/mech:
muscle up
handstand push up
kettlebell swing

wod:
“Nate”
2 muscle ups
4 handstand push ups
8 kettlebell swings @ 2-pood

11.19.09

Posted in 18856 on November 19, 2009 by crossfitbmw

warmup:
joint mobility drillz
3:00 jump rope
50 ft walking lunges
3 rounds

tech/mech:
clean
ring dips

wod:
“Elizebeth”
21 . 15 . 9
cleans @ 135#m/105w
ring dips

11.18.09

Posted in 18856 on November 17, 2009 by crossfitbmw

warmup:
joint mobility drillz

tech/mech:
deadlift
burpees

wod:
2 deadlifts emom for 10:00 @ 85% 1rm
30 burpees for time

11.17.09

Posted in 18856 on November 16, 2009 by crossfitbmw

warmup:
joint mobility drillz

tech/mech:
box jumps
wall balls

wod:
1/2 mile run
30 box jumps
30 wall balls
3 rounds

tabata this
jumping pull ups
kettle bell swings

9.16.09

Posted in 18856 on November 16, 2009 by crossfitbmw

warmup:
joint mobility drillz

tech/mech:
front squat
lunge
sit up

wod:
front squat
8 . 5 . 3 . 3 . 1 . 1 . 1

warmdown:
50 ft walking lunge
20 sit ups
5 rounds

A change of schedule starting Monday November 23, new training hours on Mondays 7am & 5pm only and Wednesday being a complete rest day, considering adding Sunday 10:30am session (I’m open for time considerations on this one, and will post that time by then). Athlete training schedule remains the same. Thanks

11.15.09

Posted in 18856 on November 15, 2009 by crossfitbmw

RESTDAY

A change of schedule starting Monday November 23, new training hours on Mondays 7am & 5pm only and Wednesday being a complete rest day, considering adding Sunday 10:30am session (I’m open for time considerations on this one, and will post that time by then). Athlete training schedule remains the same.Thanks

11.14.09

Posted in 18856 on November 14, 2009 by crossfitbmw

warmup:
joint mobility drillz

tech/mech:
see below

wod:
15 wall balls
15 walking lunges

15 box jumps
15 push ups
1/4 mile run
15 thrusters with dumbbells
15 kettle bell swings/dumbbells
15 sit ups
15 burpees
1/4 mile run

15 double unders/10 tuck jumps
15 medicine ball cleans
15 dips

15 wall climbs and sprint
repeat sequence without the 1/4 mile run

11.13.09

Posted in 18856 on November 12, 2009 by crossfitbmw

warmup:
joint mobility drillz

wod:
to be posted on white board

A change of schedule is soon to come for Monday, new training hours 7am & 5pm and Wednesday being a complete rest day, considering adding Sunday am session (I’m open for time considerations on this one).

11.12.09

Posted in 18856 on November 12, 2009 by crossfitbmw

warmup:
joint mobility drillz

tech/mech:
push press
push jerk

wod:
push jerk
5 . 5 . 3 . 3 . 2 . 1 . 1 . 1
pr or to failure

“tabata”
push ups
jumping pull ups
:20 x 8
alternating between push ups and jumping pull ups
for 8 rounds total

olyskill:
snatch

11.11.09

Posted in 18856 on November 10, 2009 by crossfitbmw

warmup:
joint mobility drillz
10 min of jump rope
, double unders, crossovers, run, skip etc.

tech/mech:
deadlift

wod:
deadlift
8 . 5 . 3 . 3
. 3 . 1 . 1 . 1
pr or failure