CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
14

7 15 16

How To Measure Portion Size Using Your Hands

“Griff”

1 round for time of:
800 meter run
400 meter backwards run
800 meter run
400 meter backwards run

20160607_175358-2

Jul
13

7 14 16

9 cooking methods that make your food toxic

T.J.

for time:
10 bench presses @ 185lbs
10 strict pull-ups
max rep thrusters @ 135lbs
*repeat the triplet until you have completed 100 reps of the thruster
*post time and number of rounds Facebook

20160707_185032

Jul
12

7 13 16

Rest-Pause: The Training Trick that Can Help You Force Your Muscles to Grow
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

20160707_065113

Jul
12

7 12 16

6 Accessory Exercises to Make You a Better CrossFitter

team relay for time:
5 toe to bars
20 yard broad jump
20 yard bear crawl
10 back extensions

5 rounds for time of:
400 meter run
30 sit-ups @ ghd
15 deadlifts @ 250lbs/185lbs

*check in and post time and load to Facebook

20160705_064310

Jul
10

7 11 16

5 Inspiring US Crossfit Girls to watch at the 2016 Games

3 rounds of:
2 rope climbs
6 bulgarian lunges to clean & press @ dumbbells/kettle bells
*emphasizing spanish wrap

4 rounds for time of:
50 yard walking lunges @ 45lb dumbbells/kettle bells
350 meter farmers carry

20160706_064710

Jul
9

7 10 16

21 scientific facts that will motivate you to exercise when you really don’t want to

1 round for time of:
100 meter run
10 muscle ups
200 meter run
20 handstand push ups
300 meter run
30 overhead squats @ 45lbs/35lbs
400 meter run
40 sumo deadlift high pull @ 45lbs/35lbs
500 meter run
50 pull ups
600 meter run
60 burpees 
700 meter run
70 kettle bell swings @ 35lbs/53lbs
800 meter run
80 push ups
900 meter run
90 thrusters @ 45lbs/35lbs
1000 meter Run
100 air squats
*scale as needed

20160706_094413

Jul
9

7 9 16

REST DAT

IMG_1073

Jul
8

7 8 16

21 Best Ways to Prevent and Cure Sore Muscles

1 round of:
burgners

1 round of:
skill transfer exercises

7 rounds of:
3 hang squat snatches

20160615_172904-2

Jul
6

7 7 16

31 – Robert Porter and his coach Patrick Flannery on losing 90 pounds with CrossFit and finding the right community for you – Julie Foucher | Reebok CrossFit Games Athlete

 

5 rounds for time of:
50 double-unders
15 squat cleans @ 45lbs dumbbells/kettle bells
15 burpees
50 double-unders
*2 minutes

20160626_102627

Jul
5

7 6 16

Tips on how to stop a cramp from a US Olympic triathlete

1 round for time of:
75 pull ups
500 meter row
75 push ups
500 meter row
50 pull ups
500 meter row
50 push ups
500 meter row
25 pull ups
500 meter row
25 push ups
500 meter row

20160626_102633

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