CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
23

6 24 16

Training for an oddly specific yet awesome scenario

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One of the hardest working dedicated athletes I know, is this lady right here. 

“Kelly”
5 rounds for time of:

400 meter run
30 box jumps @ 24″/20″
30 wall-ball shots @ 20lbs/14lbs

Jun
21

6 22 16

Why You Should Exercise (No, Not to Lose Weight)

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
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Jun
21

6 21 16

Stop Eating So Much and Start Getting Results… No This Isn’t Promoting Eating Disorders

 

tabata shoulder press, 155lbs @ inverse
tabata front squat, 245lbs @ inverse
tabata deadlift, 365lbs @ inverse
tabata burpee over the bar @ inverse

*inverse tabata interval @ 10 seconds of work followed by 20 seconds of rest for 8 intervals
*2:00 rest between tabatas
*scale load to 72.5% – 75%

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Jun
19

6 20 16

What you should eat before and after you exercise to lose weight, according to a celebrity trainer

5 rounds for times (time) of:
6 handstand push ups
2 bar muscle ups
250 meter row
250 meter run
6 power cleans @ 135lbs/95lbs
*time each round as you perform all 5 rounds for time

1 round for time of:
5 snatches @ 65% – 70%
4 snatches @ 70% – 75%
3 snatches @ 75% – 80%
2 snatches @ 80% – 85%
1 snatch @ 85% – 90%

 

CF-L2-2

Jun
18

6 19 16

Fitness trackers belong in the ‘junk drawer’: CrossFit CEO

15 rounds of:
75 – 150 yard shuttle (37.5yd down 37.5yd back / 75yd down 75yd back)
1 power snatch @ 80%
*:45 rest between rounds

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Jun
17

6 18 16

Jun
16

6 17 16

3 rounds of:
45 calorie row or equivalent distance run
1 over head strict press to 1:00 hold @ banded kettle bells
10l 10r strict presses @ 35lbs/25lbs kettle bell/dumbbell
*2:00 rest between rounds

8 rounds of:
4 snatches @ 65% + 5lbs
*1 round every 1:30

1 round of:
4 snatches @ 75% + 5lbs

1 round of:
2 snatches @ 80% + 5lbs

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Jun
15

6 16 16

7 rounds for times of:
7 bench press @ 60% – 65%
7 box jumps @ 20″ 24″
*1:45 rest between rounds

4 rounds of:
14 pistols
15 calorie row
20″ handstand walk
*14:00 time cap

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Jun
14

6 15 16

You’re More Likely to Exercise if You Have a Sense of Purpose

active recovery, make up a wod/open gym:
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

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Jun
14

6 14 16

4 Reasons People Quit On Fitness Goals (And How To Solve Them)

7 rounds of:
5 power snatches @ 67.5%
*1:45 rest between rounds

2 rounds for time of:
400 meter run
25 ghd sit ups (time)
1 deadlift hold @ 225lbs/155lbs (time of ghd sit ups)

5 rounds of:
20 deficit push ups @ 45lbs/25lbs plates
12 bent over rows @ 30lbs/50lbs

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