CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
27

8 28 16

The beginner’s guide to cutting out sugar

400 meters run @ 20lb/14lb medicine ball
2 rounds of:
10 wall-ball shots
1 rope climb

21 – 15 – 9 reps of:
sumo dead lift high pull
over head squat
shoulder to over head
3 burpees every 1:00 on the 1:00
*load @ 95lbs/75lbs

400 meters run @ 20lb/14lb medicine ball
2 rounds of:
10 wall-ball shots
1 rope climb

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Aug
26

8 27 16

Aug
25

8 26 16

This Is How Much Walking You REALLY Need To Lose Weight?

0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. 

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Aug
24

8 25 16

The 10 Best CrossFit Workouts to Improve Your Endurance

5 rounds of:
3 back squats @ increasing load for a 3 rep heavy
*2:00 rest between rounds

1 round for time of:
10 squat cleans
50 sit-ups
8 squat cleans
40 sit-ups
6 squat cleans
30 sit-ups
4 squat cleans
20 sit-ups
2 squat cleans
10 sit-ups
*load 135lbs/95lbs
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Aug
23

8 24 16

35 – Coach Greg Glassman on CrossFit, Chronic Disease, and the “5 Buckets of Death”

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

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Aug
22

8 23 16

What a registered dietitian eats in a weekend and says about ‘cheat days’

5 rounds for time of:
10 clean and jerk @ 155lbs/135lbs
1 legless rope climb

Aug
21

8 22 16

8 salads with more fat than a Big Mac

5 rounds of:
3 bench press 
5 bent over rows
8 ring dips
@ increasing load for a 3rep & 5 rep heavy

3 – 5 rounds for times of:
800 meter run
*3:00 rest between rounds

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Aug
20

8 21 16

Three KettleBell Movements that Improve Shoulder Strength and Mobility

21-18-15-12-9-6-3 reps for time of:
burpee / hang squat clean / thrusters
pull-ups

the ” burpee / hang squat clean / thrusters” is a burpee with dumbbells @ 25lbs/35lbs 0r medicine ball @ 30lbs/20lbs followed by a hang squat clean and then a thruster/cluster.

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Aug
19

8 20 16

Aug
18

8 19 16

A Sip Becomes a Drag by Andréa Maria Cecil

10 rounds of:
3 dead lifts
@ increasing load for a 3 rep heavy
3 box jumps
@ increasing height for 3 rep max height box jump

4 rounds for time:
400 meter run
50 squats

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