CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
23

11 23 16

Crossfit CEO Greg Glassman On Creating A World Fitness Trend | CNBC

Woman Crush Wednesday

200 meter jog
lunge to A-pose
200 meter jog
inch worm

15:00 of skill work of:
handstand push up
deadlift

“Diane”
21 – 15 – 9 reps of:
deadlift
handstand push ups

img_1518

Nov
22

11 22 16

Are wraps really healthier than sandwiches?

9 rounds of power cleans for a 1 rep heavy
r1. 3 reps
r2. 3 reps
r3. 3 reps
r4. 2 reps
r5. 2 reps
r6. 2 reps
r7. 1 rep
r8. 1 rep
r9. 1 rep

5 rounds of:
3 back squats for a 3rep heavy

2 – 4 rounds for times of:
200 meter run
5 backsquats @ 75% of above
10 toe to bar
200 meter run
*2:00 rest between rounds

img_1521

Nov
21

11 21 16

What’s Actually in Your Fast Food?

3 rounds of:
1 high hang, 1 mid hang, 1 floor snatch @ 65% – 75%
*2:00 rest between each round, 6:00 time cap

3 rounds of:
1 hang snatch, 1 snatch @ 75% – 85%
@2:00 rest between each round, 6:00 time cap

5 rounds of:
1 snatch @ 85% – 95%
*2:00 rest between rounds, 10:00 time cap

21 – 15 – 9 reps of:
thrusters @ 115lbs/75lbs
chest to bar pull ups

img_1522

Nov
20

11 20 16

Schedule Update:

Only class on Thursday, 11/24, will be at 9 a.m., there are 12 spots available.

Only class on Friday, 11/25, will be at 10 a.m., there are 12 spots available.

 

How Body Fat Can Shorten Your Life

1 round for time of:
100 burpees (yes they’re back!)
200 kettlebell swings
300 squats
600 meter run*
300 squats
200 kettlebell swings
100 burpees
*in teams of two, with one teammate working at a time, both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate completes the run

img_1518

Nov
19

11 19 16

REST DAY

Schedule Update:

Only class on Thursday, 11/24, will be at 9 a.m., there are 12 spots available.

Only class on Friday, 11/25, will be at 10 a.m., there are 12 spots available.

Nov
18

11 18 16

1 round for time of:
150 burpees

3 rounds for time of:
100 single unders
50 double unders
25 triple unders

Level Up Your Plank Workout: 11 Planks to Build Core Strength

20161026_180232

 

Nov
17

11 17 16

10 Foods to Cure Sore Muscles and Speed Up Recovery

every 1:00 on the 1:00 for 16:00
1 split jerk

3 rounds for time of:
400 meter run
10 ground to over heads
20 toe to bars
30 wall ball shots

20161106_103001

Nov
16

11 16 16

Beat The Streets, Lifts For Gifts format-testing -grounds

as many reps as possible in 2:00 of:
100 double unders
muscle ups

4 rounds of:
2 push presses @ rear rack
2 push jerks @ rear rack

“Isabel”
for time:
30 snatches @ 135lbs/95lbs
*scale @ 95lbs/65lbs or pvc as needed

on a running clock:
mobilize

20161114_073430

 

Nov
15

11 15 16

5 Tips to Destroy Wall Balls in Crossfit WODs

4 rounds of:
1 hang clean – clean @ 75% – 85%
*every 2:00 for 8:00

5 rounds of:
1 clean @ 85% – 95%
*every 2:00 for 10:00

2 rounds of:
2 clean pulls @ 95% – 105%

5 rounds of:
3 deadlifts 

img_1481

Nov
14

11 14 16

5 rounds of:
3 shoulder presses

3 rounds of:
5 strict toes to bars
5 strict knees to elbows
5 partner glute ham raises
15 back extensions
15 hip extensions

20161026_173531

 

Previous Page 104 105 106 107 108 109 110 111 112 113 Next Page