CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
13

9 14

17 Simple Tips For Eating Well When You’re Depressed

active recovery/open gym/make up wod:
2 rounds of:
400 meter jog or row
2:00 active mobility
and or

endurance wod:
8 rounds for time of:
10 thrusters @ 45lb/35lb barbell
8 pull ups
50 double unders

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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Sep
12

9 13 16

Why the Mediterranean diet works: It’s not just the food — it’s how you eat it
front squat ladder @ body weight
*scale @ 1/2 body weight – 3/4 body weight
*perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

800 meter run
400 meter run (backwards)
800 meter run
400 meter run (backwards)

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Sep
11

9 12 16

A dietitian puts extreme ‘clean eating’ claims to the test – and the results aren’t pretty

8 rounds of:
2 back squats
*increasing load for a 2 rep heavy
*2:00 – 2:30 rest between each round

on a continuos running clock perform:
5 minutes of rowing
5 minutes of push presses @ 115lbs/80lbs scale @ 75lbs/55lbs
*there is no rest between exercises, rest as needed and use strategy if going solo
*if it becomes a team wod of 4 with 2 men and 2 woman, one male athlete will begin the row for calories. In the first 5-minute interval, the male athletes, sharing one rower, will accumulate as many calories as possible and may trade off by tagging each other in. At the end of the 5-minute interval, the male athletes will tag the female pair in before transitioning to the push presses. The female athletes will row in the same manner as the men. The females do NOT need to reset the rower, as the total calories rowed by all four athletes will be recorded. During the push presses, the male athletes, sharing one barbell, will accumulate as many reps as possible and may trade off by tagging. At the end of the second 5-minute interval, the male athletes will be done working once they tag the females into the push press. The female athletes will begin push presses on their barbell, accumulating reps in the same manner as the men.

The workout ends at 15 minutes and the team’s score will be the sum of the number of calories and repetitions accumulated by all four team members.

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Sep
10

9 11 16

Stephen Walker by Andréa Maria Cecil

team relay as individuals for time:
rx’d:
100 double-unders
25 toes-to-bars
25 deadlifts @ 225lbs/155 lbs or 65% of  your 2 rep heavy from (9-7-16)
50 box jump overs @ 24″/20″
800 meter run
*25:00 time cap

scaled:
100 single unders
25 sit ups
25 deadlifts @ 155lbs/105lbs or 65% of your 2 rep heavy from (9-7-16)
50 box step overs @ 20″/20″
400 meter run
*25:00 time cap

*team order for relay: male-female-male-female

*At the call of “3, 2, 1 … go,” the first male athlete will begin the double-unders. He will complete 100 double-unders, 25 toes-to-bars, 25 deadlifts and 50 box jump overs before tagging the first female athlete to begin her double-unders, then complete the run. After she completes all four movements, she will tag the next male athlete, complete the run, and then he will tag the next female athlete after the box jumps. and complete the run. Time will stop when the fourth athlete completes the last box jump over and starts the run.

The team’s score is its total time. Time should also be marked at the points when each athlete completes their box jump overs, as these will be displayed as a split time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.

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Sep
10

9 10 16

Sep
8

9 9 16

Keep Your Hips Strong to Prevent Knee Pain

10:00 to establish:
1 rep max hang power clean

21-15-9 reps for time of:
bar facing burpees
overhead squats @ 95lbs/65lbs scale @ 65lbs/45lbs
chest to bar pull ups

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Sep
7

9 8 16

Science Reveals Where Your Fat Goes When You Lose Weight

5 rounds of:
3 hang snatches 
*increasing load for a 3 rep heavy

4 rounds for times of:
800 meter run

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Sep
6

9 7 16

Get a Better, Harder Workout With a Medicine Ball Split Lunge

active recovery/open gym/make up wod:
2 rounds of:
400 meter jog or row
2:00 active mobility
and or
as many rounds and reps as possible in 20:00 of:
10 burpees
20 wall ball shots @ 14lbs/20lbs
250 meter row

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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Sep
5

9 6 16

How Much Protein Do You Really Need for Strength Training?

8 rounds of:
2 deadlifts
2 bench presses
*increasing load for a 2 rep heavy, 2:00 – 2:30 rest between rounds, 20:00 time cap

1 round for time of:
30 muscle ups

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Sep
4

9 5 16

Schedule Update:
10:00 am class only today

Sports Drinks Are Mostly Pointless

10 rounds for time of:
200 meter farmers carry @ 50lb & 30lb/40lb & 20lb dumbbell in either hand
10 weighted pull ups @ 30lbs/20lbs
20 alternating power snatches @ 50lb/40lb dumbbell 

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