CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
4

8 5 16

Being Unfit May Be Almost as Bad for You as Smoking

7 rounds of:
1 snatch drop
*increasing load for a 1rep heavy
*linear progression @ 70% – 75%
*2:00 rest between rounds

“Nancy”
5 rounds for time of:

400 meter run
15 overhead squats @ 95lbs/65lbs

20160729_181901

 

Aug
3

8 4 16

The rise of women in CrossFit: It’s not all deadlifts and roses

4 rounds of:
8 jerks
*increasing load for an 8 rep heavy or
*linear progression @ 70% – 75%
*2:00 rest between rounds

“Elizabeth”

21-15-9 reps for time of:
cleans @ 135lbs/95lbs
ring dips

20160721_064813

Aug
2

8 3 16

Exercise May Work as Well as Surgery for Knee Injuries

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

20160721_180947

Aug
1

8 2 16

4 body signals not to ignore

Fran
21-15-9 reps for time of:
thrusters @ 95lbs/65lbs
pull-ups

20160721_065721

Jul
31

8 1 16

How Exercise Makes You More Resilient to Mental Fatigue

4 rounds of:
8 back squats
*increasing load for an 8 rep heavy
*linear progression @ 70% – 75%
*2:00 rest between rounds

1 round for time of:
12 handstand push ups
9 back squats @ 225lbs/185lbs
20 burpees
9 handstand push ups
12 front squats @ 205lbs/170lbs
20 burpees
6 handstand push-ups
15 overhead squats @ 185lbs/150lbs
20 burpees

20160721_065617

 

Jul
30

7 31 16

People

“DT” Double Trouble
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
*load @ 65% 1rep max jerk, this scale is to help keep you focused on technique and mechanics with unbroken rounds. Increasing load from this percentage every other round (maintaining consistency in tech/mech and speed, load determined) is a suggestion.
*rx’d @ 155lbs/105lbs

1 round of:
tabata pina colada

Jul
29

7 30 16

Jul
28

7 29 16

Muhammad Ali’s greatest quotes: ‘I’m so mean I make medicine sick’

4 rounds of:
8 bench presses for 8 rep heavy

1 rounds for time of:
50 box steps @ 20″/14″ @ 45lbs/35lbs 
15 cleans @ 135lbs/95lbs
40 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
30 box steps @ 20″/14″ @ 45lbs/35lbs
15 cleans @ 135lbs/95lbs
20 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
10 box steps @ 20″/14″ @ 45lbs/35lbs
15 cleans @ 135lbs/95lbs
10 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
*20:00 time cap

20160721_181146

 

Jul
27

7 28 16

How to eat and train like a CrossFit champion

4 rounds of:
8 dead lifts for 8 rep heavy

1 round for time of:
100 chest-to-bar pull-ups
100 handstand push-ups
100 sit-ups @ ghd
100 one-legged squats, alternating

20160721_065913

Jul
26

7 27 16

How Does Exercise Contribute To Our Overall Well Being?

 

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

20160721_065400

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