CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
20

4 20 16 REST DAY

Which Fat Are You Burning?

REST DAY

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

20160417_101514

Apr
19

4 19 16

Want to do your first pull-up? Follow this progression:l

4 rounds of:
8 – 10 single leg box step ups
12 – 16 dumbbells flys
10 tuck to v-up complex
*4:00 rounds, add 2.5lbs-5lbs from  last lift or 2-3reps

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 r/l pistols

3 rounds of:
10 scalp push ups
1:00 tuck rock shots
10 scalp dips

20160415_082713

Apr
17

4 18 16

Weight-loss resolution? Watch ‘In Defense of Food’ first:hl

buy in: 25 push presses @ 75lbs/105lbs
2 rounds of:
400 meter run
10 thrusters
10 chin ups @ strict
cash out: 25 push presses @ 75lbs/105lbs

2:00 rest

buy in: 25 push presses @ 75lbs/105lbs
2 rounds of:
400 meter run
20 russian kettle bell swings @ 53lbs/70lbs
20 box jumps @ 24″/30″
20 sumo deadlift high pulls @ 95lbs/115lbs
cash out: 25 push presses @ 75lbs/105lbs

20160414_092003

Apr
16

4 17 16

Finding Her Focus

4 rounds of:
200 meter run
8 deadlifts @ increasing load, add 5lbs to last lift
70 double unders
8 wide grip bench press @ increasing load
*4:00 – per round

4 rounds of:
8 wide grip bent over rows @ increasing load
6 box jumps @ 24″/30″
12 anterior shoulder raises
150 meter farmers carry @ as heavy as possible
*4:00 – per round

2 romanian deadlifts @ increasing load, add 5lbs from 4-7-16
5 hand release plyo push ups
30 straight body crunches
*3:00 per round

20160414_08294120160414_082942

Apr
16

4 16 16

Apr
14

4 15 16

The myth of healthy fast food: One chain’s salad has more fat than a Big Mac😮

8 rounds of:
1 front squat
1 split jerk @ :02 pause @ catch
*2:00 per round, adding 2.5lbs-5lbs from last lift

25 – 20 – 15 – 10 reps of:
barbell curl, completed in the first 4 rounds of above
overhead tricep press, completed in the last 4 rounds of above
*add 2.5lbs-5lbs from last lift

25 – 20 – 15 – 10 reps of:
forearm curls
hollow body bounces
mountain climbers @ 2 count

3 rounds of:
8 – 10 bulgarian lunges with a goblet hold @ dumbbell or kettle bell each leg @ load
16 reverse flys
*add 2.5lbs to 5lbs from last lift
20160413_063819

Apr
13

4 14 16 @ load and reps

Kickstarting Your Longevity Genes — The Epigenetic Benefits of Intermittent Fasting:hp

4 rounds:
12 shoulder shrugs @ load
8 single leg romanian deadlifts, 8r/8l @ load
12 dumbbell rows @ load
8 sumo deadlift high pulls @ load

3 rounds of:
10 scalp pull ups
16 lateral lunges
10 L-seat flutter kicks
16 lateral shoulder raises

as many rounds and reps as possible in 6:00 of:
8 burpee box jump overs
12 handstand push ups
16 toe to bars
20 wall ball shots
30 double unders

*@ load = Increasing load each round, or *adding reps each round, taking into consideration the timing of the lift or the speed in which the load travels from point to point, and also the technical efficiency of the movement will help you manage loads and reps for maintaining progress. Increasing a load or reps each round should be a little bit more difficult, heavier yet manageable. Each round including the next time you perform the lift should be managed by load and reps performed on your last lift, and more importantly how well you performed the lift. Before you progress in adding load or reps, whatever your goal, determine how well you performed each movement the previous set or round. Evaluate and consider all issues involved before adding load or reps such as mechanics, recovery time between sets, to name a few. If you are not adding load but reps, take in to consideration and focus on managing the lift and rep count possibly faster with proper mechanics or just with proper mechanics. Technical strength trumps brute strength in my book.

IMG_1052

Apr
13

4 13 16

What Is The One Thing A City Can Do About Obesity?😮

active recovery, or make up a wod, work on a skill:

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

IMG_1044

Apr
11

4 12 16

power clean spine load error:mw

5 rounds of:
1 hang clean
1 clean
12 hammer curls
12 tricep kick backs

6 round chipper:
5 back squats @ 60%
3 weighted dips
3 weighted pull-ups

3 back squats @ 75%
3 weighted pull ups
3 weighted dips

1 back squat @ 85%
3 weighted pull ups
3 weighted dips

3 back squats @ 80%
3 weighted pull ups
3 weighted dips

3 back squats @ 85%
max rep pull ups
max rep dips

2 back squats @ 90%
3 pull ups
3 dips
*3:00 or less from start to finish of each round, increasing 
load on weighted pull ups & dips

4 rounds of:
8 back squats @ 70%
16 single leg calf raises 16R/16L
IMG_1042

Apr
10

4 11 16

10 Things Insanely Healthy People Do Before :hl

6 rounds of:
1 hang snatch
1 snatch
2 overhead snatches
10 tuck to v – up complexes
*@ increasing load

4 rounds of
3 push presses
8 – 10 single leg box step ups
12 dumbbell flys
*@ increasing load

1 round for time:
partner 1:
5 – 4 – 3 – 2 – 1 reps of thrusters @ load to be determined
4 burpee bar jump overs between sets
partner 2:
1 – 2 – 3 – 4 – 5 reps of thrusters @ load to be determined
4 burpee bar jump overs between sets
*6:00 time cap, 15 thrusters, 20 burpees each

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