CROSSFIT BMW WOD Schedule
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Sep
4

9 4 16

Chronic Disease:We Have the Answer

Schedule Update:
Monday September 5, regular scheduled classes are cancelled and a 10:00 am class has been added. Be safe, have fun and add quality to your and someone else’s day.

on a continuous running clock perform:
1 mile run for time
6 rounds of:
25 russian kettle bell  swings @ 53lbs/70lbs
25 double unders
10 goblet squats @ 53lbs/70lbs
15 v-ups
1 mile run for time

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Sep
2

9 3 16

What Do You Want to Do With Your Body?

REST DAY

Schedule Update:
Monday September 5, regular scheduled classes are cancelled and a 10:00 am class has been added. Be safe, have fun and add quality to your and someone else’s day.

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Sep
2

9 2 16

What You Need to Know About Turmeric

5 rounds of:
3 over head squats
*increasing load for a 3 rep heavy

as many rounds as possible in 10:00 of:
10 power snatches @ 95lbs/65lbs, scale as needed
10 burpees

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Aug
31

9 1 16

Why CrossFit & Yoga Are A Lot More Similar Than You Think

1 round for time:
45 box jumps @ 24″/20″
6 muscle ups
18 handstand push ups
36 box jumps 24-24″/20″
6 muscle ups
15 handstand push-ups
27 box jumps 24″/20″
6 muscle ups
12 handstand push ups
18 box jumps 24″/20″
6 muscle ups
9 handstand push ups
9 box jumps 24″/20″
6 muscle ups
6 handstand push ups

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Aug
31

8 31 16

Try These Relaxing Yoga Poses To Get A Good Night’s Sleep

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
30

8 30 16

17 High-Protein Snacks You Can Eat On the Go

5 rounds of:
1 snatch grip deadlift
1 hang snatch pull
1 hang snatch
1 snatch pull
1 snatch
*increasing load up to 65% – 70% of your 1 rep max

1 of the following efforts or both…

200 meter run
400 meter run
800 meter run
400 meter run
200 meter run
*100 rest between each

250 meter row
500 meter row
1000 meter row
500 meter row
250 meter row
*1:00 rest between each

 

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Aug
28

8 29 16

Daily Habits That Kill Your Metabolism

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

10 rounds for time of:
5 power cleans @ 155lbs/135lbs
10 walking lunges @ 155lbs/135lbs
*scale @ 65%/70%

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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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