CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
14

8 14 16

The face of the Olympics will never look the same

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, scale up respectful to the intent of the wod and according to your last output.

IMG_0229

Aug
12

8 13 16

Aug
11

8 12 16

5 Motivating Truths Successful People Live By

5 rounds of:
5 back squats
*for a 5 rep heavy

5 rounds of:
3 rope climbs
row @ calories
*2:00 time cap for rounds  for calories
*3:00 rest between rounds

20160721_181334

Aug
10

8 11 16

Is it possible to eat too much fruit?

4 rounds of:
8 bent over row
*increasing load for an 8 rep heavy
*linear progression @ 70% – 75%
*2:00 rest between rounds

10 rounds of:
200 meter sprint
*rest as needed

20160721_065551

Aug
9

8 10 16

How Your Metabolism Changes in Your 20s, 30s and 40s – The Daily Beast

active recovery/open gym/make up wod:

2 rounds of:
400 meter jog or row
2:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
*all includes partner mashing

20160721_180957

Aug
8

8 9 16

How to be better about bringing your lunch to work

12 – 9 – 6 reps for time of:
squat snatches @ 165lbs
bench presses @ 225lbs
*scale @ 

40-30-20-10 reps for time of:
sit ups @ 25lb/15lb plate
wall ball shots @ 20lbs/14lbs

20160721_065915

Aug
7

8 8 16

8 UNIQUE TRICKS TO UPGRADE YOUR WORKOUT AND STAY IN SHAPE

5 rounds of:
5 dead lifts for a 5 rep heavy

40-30-20-10 reps for time of:
toes to bars
wall ball shots @ 20lbs/14lbs

20160721_065003

Aug
6

8 7 16

Brooke Ence and Equality through Crossfit

skillz:
handstand walk
handstand push up
bear crawl

1 round for time of:
800 meter run
100 push ups
100 meter bear crawl
800 meter run
50 handstand push ups
50 meter handstand walk
800 meter run

20160721_181100

Aug
5

8 6 16

Aug
4

8 5 16

Being Unfit May Be Almost as Bad for You as Smoking

7 rounds of:
1 snatch drop
*increasing load for a 1rep heavy
*linear progression @ 70% – 75%
*2:00 rest between rounds

“Nancy”
5 rounds for time of:

400 meter run
15 overhead squats @ 95lbs/65lbs

20160729_181901

 

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