CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
3

11 3 16

Nov
1

11 2 16

Do Oxygen Deprivation Masks Work? – Gear Patrol

For time:
400 meter run
1 minute rest
800 meter run
2 minutes rest
1,200 meter run
3 minutes rest
1,600 meter run

20161012_190733

Oct
31

11 1 16

91 Percent of Teens don’t Get Recommended Daily Exercise says Study

1 round for time of:
40 lunges
40 sit ups
40 push ups
30 lunges

30 sit ups
30 push ups
20 lunges
20 sit ups
20 push ups
10 lunges
10 sit ups
10 push ups

*post times

20161012_190535

Oct
30

10 31 16

Hello CrossFit BMW family,

Thank you to all who were able to help move today, your help and support is greatly appreciated.

While we were able to make a lot of progress moving equipment, the set up at the temporary location is taking longer than expected. Unfortunately, the box will be closed this week (October 31-November 5th) and will reopen at Russell Industrial on Sunday, November 6th.  I apologize for the inconvenience, one of my goals for the temporary location is to continue to offer you the training you are accustomed to at a facility that is the equivalent to our current facilities.  All memberships will be discounted 25% for the month of November.

I am grateful for your understanding, patience, and flexibility during this time of transition. If you have any questions or concerns regarding the temporary location or membership, do not hesitate to contact me at info@crossfitbmw.com. Thank you for being a part of the CrossFit BMW family.

Sincerely,

Coach Jarrod

Oct
29

10 30 16

5 Reasons Why Wall Balls Are Awesome

6 rounds of:
Partner A: plank hold
Partner B: 25 ball slams

every 1:00 on the 1:00 for 20:00 complete:
1st minute: partner A: 20 double unders /partner B: 20 sit-ups.
Then swap for the second minute, etc.

20161004_190114

 

Oct
29

10 29 16

REST DAY

Schedule Reminder:
Box will be closed on Monday 10 – 31 – 16

If you are available to assist tomorrow, there will be a Moving WOD immediately following the 10 a.m. class.  

20160728_193119

Oct
27

10 28 10

Does fat affect your brain? Study finds obese have less grey and white matter in key areas

1 round or time of:
1000 meter row
50 wall ball shots
50 box jumps
750 meter row
35 wall ball shots
35 box jumps
500 meter row
25 wall ball shots
25 box jumps
*20lb/14lb ball and a 24″/20″ box.

20160626_101908

Oct
26

10 27 16

A Burger And A Shake, Nothing Else All Day – Gain 50 Pounds A Year!

as many reps as possible in 10:00 of:
muscle ups

as many rounds as possible in 10:00 of:
20 sit ups 
5 squat cleans 

20161016_102850

Oct
25

10 26 16

This woman just got very real about how under-eating impacted her fitness goals, and it’s totally eye-opening

2 rounds of:
400 meter jog
2:00 of active mobility

as many rounds and reps as possible in 25:00 of:
10 front squats
10 burpee box jumps
25 sit ups @ load

20:00 – 30:00 of mobility:
6:00 – 8:00 upper extremities
6:00 – 8:00 thoracic
12:00 – 14:00 lower extremities

20161012_190849

Oct
24

10 25 16

What’s the Most Challenging Gymnastics Event, According to Physics?

3 rounds of:
5 bench press
5 bulgarian lunges

4 rounds of:
8 hang power cleans
8 shoulder presses
8 front rack reverse lunges

tabata:
20161004_183050

 

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