CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
3

7 3 16

9 Simple Ways to Eat Protein at Every Meal

Schedule Update: Box is closed today.

Run 5k

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Jul
2

7 2 16

REST DAY

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Jul
1

7 1 16

 

You’re Probably Lying To Yourself About What Eating In “Moderation” Means

5 rounds of:
2:00 of triple-unders
1:00 of handstand walking
2:00 rest

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Jun
29

6 30 16

Schedule Update: There will be no classes scheduled on Sunday July 3rd or Monday July 4th.

The Body Image Problem The CrossFit Community Rarely Talks About

4 rounds for time of:
20 sumo deadlift high pulls, @ 135lbs/95lbs
30 sit-ups @ ghd sit ups

 

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Jun
28

6 29 16

Hate Burpees? We’ve Got the Variation for You

 Schedule Update: look for updates regarding classes during this coming 4th of July weekend.

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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Jun
27

6 28 16

“Diet” Foods You Need to Ditch

3 rounds of:
7 kang squats
6 bulgarian lunges
6 romanian deadlifts
*load @ pvc to oly – bar

5 rounds of:
3 back squats @ 3 rep max

2 – 4 rounds of:
400 meter run
50 sit ups

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Jun
26

6 27 16

Wired

“JT”
21 – 15 – 9 reps of:
handstand push ups
ring dips
push ups

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Jun
26

6 26 16

Update: Please park on the opposite side of the street for this mornings wod, thank you.

4 Muscle-Building Supplements That Don’t Work

as many rounds as possible in 60 minutes of:
15 power cleans, 135lbs/95lbs
75 squats
*scale as needed
unload the barbell and carry it 200 meters away.
return to the plates and then carry one forward to the barbell.
retrieve the second plate, carry it forward and reload the barbell for the next round.

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Jun
25

6 25 16

Jun
24

6 23 16

1 round for time of:
30 – 20 – 10 – 20 – 30 reps of:
snatches @ 115lbs/95lbs
hand release push ups

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