CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
19

10 20 16

What’s the Value of Exercise? $2,500

7 rounds of:
1 squat clean for a 1 rep max

5 rounds of:
:30 max rep dips
:30 max rep lunges
:30 max rep push ups

20161016_104921

Oct
18

10 19 16

5 Best Taping Applications for CrossFitters

400 meter jog or row
2:00 active mobility

400 meter jog or row
2:00 active mobility

every 1:00 on the 1:00 for 15:00:
minute 1. 5 power cleans 
minute 2. 5 overhead presses 
minute 3. 15 push ups 

30:00 mobility:
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20161012_190753

Oct
17

10 18 16

Burn belly fat faster with 6 small lifestyle changes

4 rounds of:
8 dead lifts
8 bent over rows 8r/8l

3 rounds for time of:
10 knees to elbows @ strict
10 power snatches @ 155lbs/125lbs
10 knees to elbows @ strict
10 burpees

20161004_182559

Oct
16

10 17 16

50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat

4 rounds of:
8 bench press 
8 weighted box steps 8r/8l

3 rounds of
max rep chin ups

5 rounds of:
:30 max rep hammer curls
:30 max rep tri kick backs

20161012_190513

Oct
15

10 16 16

Marathon Runners, if I don’t see you for a warmup in the morning, be safe and have a good run. Remember that I will make myself available for a mash/mobility session after your run. Contact me immediately afterward.

3 rounds of:
5 pull ups
10 push ups
15 squats
or
5 muscle ups
10 handstand push ups
15 pistols

10 rounds for time of:
7 sumo deadlift high pulls @ 95lbs/75lbs
7 front squats @ 95lbs/75lbs
7 push jerks @ 95bs/75lbs

Oct
14

10 15 16

REST DAY

20161006_174922

Oct
13

10 14 16

Health-e News: The role of supermarkets in the nation’s obesity

3 rounds of:
1 muscle snatch
1 power snatch
1 over head squat
1 hang snatch
1 snatch balance
*increasing load, referencing (9-29-16) for over head squat load

5 rounds of:
1 over head squat for a 1 rep max

3 rounds of:
1 snatch balance 
*increasing load, reference (10-6-16)

5 rounds of:
1 snatch for a 1 rep max

20161004_192622

Oct
12

10 13 16

After 18 Years of Running, I Gave It All Up For CrossFit

7 rounds of:
1 front squat for a 1 rep max

3 rounds of:
max rep push ups
max rep dips

20161004_192208

Oct
11

10 12 16

CrossFit: 3 Mental Toughness Tips

active recovery:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

6 rounds for time of:
250 meter row
20 dumbbell snatches 1or/10l
10 goblet squats
15 v-ups

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20161007_072020

Oct
10

10 11 16

CrossFit workout fad powers its way into school PE classes

as many rounds as possible in 12 minutes of:
1 deadlift @ 405lbs/365lbs
6 toes to bars
10 bar facing burpees

3 rounds of:
25 push press @ 45lbs/35/lbs
25 calorie row
25 sumo deadlift high pulls @45lbs/35lbs

20161006_175621

Previous Page 116 117 118 119 120 121 122 123 124 125 Next Page