CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
9

11 10 16

5 rounds of:
3 bench press
20 russian twist

3 rounds of:
5 romanian deadlifts
10 lateral lunges

as many rounds as possible in 15:00 of:
4 chest to bar pull ups
6 turkish get ups 
8 hand release push ups

20161026_173617

Nov
8

11 9 16

Break before you’re broken

7 rounds of:
1 clean and jerk

“Grace”
1 round for time of:
30 clean & jerks
*Emily Abbott, Isabel, 1:15 – video

Movement Standards

Clean and Jerk

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. During the jerk, the barbell must be lifted from the front rack position to overhead. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

Nov
8

11 8 16

Is a raw food diet really more nutritious?

12 – 10 – 8 – 6 reps of:
bicep curls
tricep kick backs

5 rounds of:
12 calf raises
12 20 walking lunges

as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls @ 135lbs/95lbs 
10 push presses @ 135lbs/95lbs

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Nov
6

11 7 16

At our temporary location, the “Micro Box”, we will be asking that all members register for the classes they plan to attend to ensure there is enough space for effective, and safe, training. The exclusive coach to student ratio is premier and consistent with what the current space will allow.

How to register for classes?
There are 2 ways in which you will be able to register for classes:

1. Visit the website at www.crossfitbmw.com and click on the Schedule page. You will then have the option to choose a class you would like to register for by double clicking on that specific class. You will need your email address that was used to set up your account and membership payment. If you are not sure of your password, there will be a link to have your password reset. Once you are logged in, you would Reserve space in that class. If space is not available, the button to Reserve will not be there.

2. Download the Zen Planner app, available for both iPhone and Android devices. Once you login with your email address and password that is associated with your account and membership payment, you will be able to Reserve space in class. If the class is full, you will have the option to place your name on a Waitlist. The Waitlist will offer you an opportunity to join the class if someone who reserved space canceled their reservation.

Additional information regarding registering for classes:
Registration for classes will be available 7 days before the class. For example, if I wanted to register for a class on November 13th, registration will open on November 6th at 10 a.m.

If you have signed up for a class and are unable to attend, please be courteous and cancel your reservation as soon as possible. Thereby, allowing someone on the waitlist to be able to participate in that class session.

If you are on the waitlist and a time becomes available, you will recieve an email notification.

If you have paid for membership in cash or check, you will now be required to pay online in order to register. The online portal will accept debits from checking accounts, as well as credit card payments.

We will be adding a few extra classes to accomodate class size. As of now, Friday at 4:30 p.m. and Sunday at 9 a.m., and Monday-Friday at 7 a.m. have been added.

For those that attend the evening classes, I am interested in your thoughts. Would you be able to attend a 4:30 p.m. session? Please send an email to info@crossfitbmw.com.

The coaches met after today’s WOD and discussed the class limit will be 6 students. Registration is now open.

Please be considerate that there is limited equipment and space to to train effectively so only those registered for class will be able to train during that class time.

Leg Training: Bring Out the Big Wheels

4 rounds of:
5 dead lifts
5 bent over rows @ 5r/5l

5 rounds of:
5 front squats
5 handstand push ups

tabata:
medicine ball cleans

20161026_180138

 

Nov
5

11 6 16

as many rounds as possible in 15:00 of:
25 pull ups
50 calorie row
100 overhead squats @ 45lbs/35lbs
50 box jumps @ 24″/20″
25 pull ups

*scale 
as many rounds as possible in 15:00 of:
25 jumping pull ups
50 calorie row
100 overhead squats 45lbs/35lbs
50 box jumps @ 24″/20″
25 jumping pull-ups

*Movement Standards:

pull up

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top the chin must break the horizontal plane of the bar.

row

The monitor must be set to zero at the beginning of each row.  The athlete must stay seated with their hands on the handle until the monitor reads 50 calories.

overhead squat

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended and the bar directly over the middle of the body. The athlete may not use a rack.

box jump

Every rep must begin with both feet on the floor. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. Rx’d athletes must use a two-foot takeoff and a two-foot landing. Scaled athletes may jump up or step up onto the box. Rx’d and scaled athletes may jump down or step down as long as they start each rep with both feet on the ground and finish each rep with both feet on the box.

jumping pull up (scaled only)

The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.

Nov
5

11 5 16

REST DAY

 

Hello CrossFit BMW family,

Thank you to all who helped or offered support during our move to the temporary location at Russell Industrial, it is much appreciated. This location is now functional to offer you the training you are accustomed to. If you have not been to Russell Industrial Center, it is located at 1600 Clay St., suite 137. From Clay St., you will turn right to enter the Russell Industrial Center, make the very first right you can, follow it toward the end, look for the entry door 137 and park around there.

At our temporary location, the “Micro Box”, we will be asking that all members register for the classes they plan to attend to ensure there is enough space for effective, and safe, training. The exclusive coach to student ratio is premier and consistent with what the current space will allow.

How to register for classes?
There are 2 ways in which you will be able to register for classes:

1. Visit the website at www.crossfitbmw.com and click on the Schedule page. You will then have the option to choose a class you would like to register for by double clicking on that specific class. You will need your email address that was used to set up your account and membership payment. If you are not sure of your password, there will be a link to have your password reset. Once you are logged in, you would Reserve space in that class. If space is not available, the button to Reserve will not be there.

2. Download the Zen Planner app, available for both iPhone and Android devices. Once you login with your email address and password that is associated with your account and membership payment, you will be able to Reserve space in class. If the class is full, you will have the option to place your name on a Waitlist. The Waitlist will offer you an opportunity to join the class if someone who reserved space canceled their reservation.

Additional information regarding registering for classes:
Registration for classes will be available 7 days before the class. For example, if I wanted to register for a class on November 13th, registration will open on November 6th at 10 a.m.

If you have signed up for a class and are unable to attend, please be courteous and cancel your reservation as soon as possible. Thereby, allowing someone on the waitlist to be able to participate in that class session.

If you are on the waitlist and a time becomes available, you will recieve an email notification.

If you have paid for membership in cash or check, you will now be required to pay online in order to register. The online portal will accept debits from checking accounts, as well as credit card payments.

We will be adding a few extra classes to accomodate class size. As of now, Friday at 4:30 p.m. and Sunday at 9 a.m. have been added.

For those that attend the 6 a.m. class, I am interested in your thoughts. Would you be able to attend either a 5:30 a.m. or 6:30 a.m., or 7:00 a.m. session? Please let me know or send an email to info@crossfitbmw.com.

The coaches will meet to discuss if the class limit will be 6 or 8 students after this Sunday’s wod. Once the decision has been made, registration will be available for the coming week.

Please be considerate that there is limited equipment and space to to train effectively so only those registered for class will be able to train during that class time.

Your loyal business and support is one of the main reasons I love what I do. The sense of community and family that our box has generated is something that I place extreme value in and is something I will strive to maintain and grow. Please know that I am grateful for your understanding, patience and flexibility during this time of transition. If you have any questions or concerns regarding the temporary location, membership, or registering for classes do not hesitate to contact me at info@crossfitbmw.com. Thank you for being a part of the Crossfit BMW family.

Sincerely,

Coach Jarrod

Nov
3

11 4 16

How to Withstand Food Peer Pressure

16 lunge to A-pose
16 lateral lunges
8 inch worms
16 scorpions

5 rounds of:
20 back extensions
10 wall walks

for time:
150 air squats

20161020_072928

Nov
3

11 3 16

Nov
1

11 2 16

Do Oxygen Deprivation Masks Work? – Gear Patrol

For time:
400 meter run
1 minute rest
800 meter run
2 minutes rest
1,200 meter run
3 minutes rest
1,600 meter run

20161012_190733

Oct
31

11 1 16

91 Percent of Teens don’t Get Recommended Daily Exercise says Study

1 round for time of:
40 lunges
40 sit ups
40 push ups
30 lunges

30 sit ups
30 push ups
20 lunges
20 sit ups
20 push ups
10 lunges
10 sit ups
10 push ups

*post times

20161012_190535

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