CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
24

7 25 16

Setting new CrossFit benchmarks — even after open-heart surgery

7 rounds for time of:
10 sumo deadlift high pulls 95lbs/65lbs
10 ring dips

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Jul
23

7 24 16

How I Lost 220 Pounds & Kept It Off For Good

7 rounds of:
1 squat clean @ 1 rep max
*2:00 – 3:00 rest between rounds

as many rounds as possible in 15:00 of:
400 meter run
25 kettlebell swings 35lbs/53lbs
25 sit-ups

 

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Jul
22

7 23 16

Jul
21

7 22 16

Your Weight is Just a Number

“Angie”

1 round for time of:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

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Jul
20

7 21 16

How to Pack a Healthy Lunch for Work

5 rounds of:
3 front squats 
*increasing load, 2:00 – 3:00 rest between rounds

5 – 3 – 1 reps of:
toe to bars @ strict
knee to elbow
chest to bar pull up

1 round for time of:
8 deadlifts @ 365lbs/245lbs
40  sit-ups
80 double unders
4 rope climbs
80 wall-ball shots @ 20lbs/14lbs
4 rope climbs
80 double-unders
40 sit-ups
8 deadlifts @ 365lbs/245lbs

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Jul
19

7 20 16

What Exactly Is The Microwave Doing To Your Food? Here’s The Science

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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Jul
18

7 19 16

‘Strong is beautiful’: the unstoppable rise of Crossfit

as many rounds as possible in 7:00 of:
1 snatch @ 75%
3 clean & jerks @ same load as above 

3 – 2 – 1 reps of:
pistols L/R
rope climb
handstand push ups

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Jul
17

7 18 16

10 Tips for CrossFit Newbies

as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

:15 – :30 – :45 – 1:00 static holds of:
v – sit
hollow hold
tuck sit
support position
*:00 to :15 rest

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Jul
16

7 17 16

The Controversy Everyone In The CrossFit World Is Talking About

“crossfit baseline”
1 round for time of:
500 meter run
40 air squats
30 sit ups
20 push ups
10 pull ups

immediately followed by:

5 rounds for load of:
7 unbroken *reps of:
“bear complex”
1 power clean
1 front squat
1 push press
1 back squat
1 push press
*goal is to complete all *5 movements for 1 repetition of the complex
*complete the complex 7 times (= 1 round) unbroken (without letting go of the bar or resting it on the ground) during a round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

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Jul
16

7 16 16

REST DAY

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