CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
5

5 6 16

Why Aren’t We Talking About Mental Health and Obesity?😮

wod:
“Frannie”
*details to be posted on white board

20160324_092143

May
4

5 5 16

I Survived 6 Weeks Of CrossFit As A Plus-Size, Body-Positive Person:cf

4 rounds of:
12 shoulder shrugs
8 romanian deadlifts
12 single arm dumbbell rows
8 bulgarian lunges 8r/8l
* increasing load or reps

“fight gone bad”
3 five minute rounds for reps of:
1:00 wall ball shots
1:00 sumo dead lift high pulls
1:00 box jumps
1;00 push presses
1:00 row @ calories
*details to be posted on white board

20160324_091936

May
4

5 4 16

Embrace Individuality: Find Your Best Lifting Technique:es

active recovery/open gym/make up wod

400 meter jog or row
1:00 active mobility
400 meter jog or row
1:00 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
20160113_181200-2

May
2

5 3 16

The Group X Business Model is Failing the Fitness Industry:cf

4 rounds of:
15 hammer curls
15 tricep kick backs
16 single leg calf raises
*4:00 rounds, add 2.5lbs-5lbs from last lift or 2-3reps

3 rounds of:
5 r/l turkish get ups @ 50/35
3 box jumps @ increasing height
10 renegade row push ups
3 r/l pistols

5 rounds for times of:
400 meter row
20 front rack lunges @ double kettle bells @ 35/50
10 chest to bar pull ups
*2:00 rest

20160414_091904

May
1

5 2 16

Determining a Target Heart Rate:h

800 meter run/row
2 rounds of:
10 floor slides
10 scalp pull ups
10 prone pvc lift offs

4 rounds of:
8 wide grip bench press
8 wide grip bent over rows
16 hollow rocks
*add 5lbs – 10lbs from last lift (4-17-16)
5 – 7 rounds of:
1 shoulder press
2 push presses
3 push jerks
*@ increasing load for a heavy set of each rep count

800 meter row/run
2 rounds of:
10 kipp swings
10 inch worm to push up
10 close grip overhead squats @ pvc – oly bar

20160419_191020

May
1

5 1 16

Hilarious CrossFit Tweets That’ll Make You Psyched For Your WOD:cf

:00 5 dead lifts

:30 5 dead lifts, 5 back squats

1:00 5 dead lifts, 5 back squats, 5 front squats,

3:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats

5:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges

8:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges

12:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters

16:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans

21:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans

26:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches

32:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches

38:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches, 5 cleans

44:00 5 dead lifts, 5 back squats, 5 front squats, 5 overhead squats, 5 overhead lunges, 5 rack lunges, 5 thrusters, 5 hang power cleans, 5 hang cleans, 5 hang power snatches, 5 hang snatches, 5 cleans, 5 snatches
*load 95lbs/115lbs

20160425_065238

Apr
30

4 30 16

Apr
28

4 29 16

Is Organic Food REALLY Better for You?

4 rounds of:
8 back squats @ 80%
6 power snatches @ 45% – 55% 1rm snatch
*4:00 max rounds

4 rounds of:
12 anterior shoulder raises @ barbell
30 straight body crunches
4 power cleans (4-21-16)
*increasing load 2.5lbs/5lbs from last lift

8 rounds for time of:
200/250 meter run/row
*split with a partner, rest/work

20160421_190346

Apr
28

4 28 16

Fitness:cf

4 rounds of:
250/200 meter row/run
12 shoulder shrugs
2 romanian dead lifts (4-17-16)
12 dumbbell rows
*4:00 max per round, increasing load 2,5lbs – 5lbs from last lift

8 rounds of :
2 front squats
1 split jerk
*increasing load, 2,5lbs – 5lbs from last lift 
*2:00 max time per round

3 rounds of:
16 lateral lunges 
16 lateral shoulder raises 
10 – 12 bulgarian lunges
*increasing load 2.5lbs/5lbs from last lift
20160425_065405

Apr
27

4 27 16

Top Reasons Why You Should Include Weight Training In Your Exercise Regimen:cf

active recovery:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 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

20160419_191142

Previous Page 112 113 114 115 116 117 118 119 120 121 Next Page