CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
16

7 16 16

REST DAY

20160617_074221

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

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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

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