CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jan
22

1 22 16

Take this 3 question survey:sm

V. – J.V.
every 1:00 on the 1:00 for 8:00 – 12:00 perform:
m1. 4 – 6 muscle ups
m2. 20 double unders + 8 – 10 overhead squats @ 135lbs/95lbs
m3. 20 double unders + 8 – 10 toe to bars
m4. 20 hollow rocks

3 – 4 rounds of:
8 ground to overheads @ 135lbs/95lbs
*alternate snatch/clean & jerk technique
*2:00 rest between rounds

as many rounds and reps as possible in 16:00 – 20:00 of
400 meter row
20 wall ball shots @ 30lbs/20lbs

3 rounds of:
20 trap raises 10r/10l
20 rear delt raises 1or/10l

20160113_181200

Jan
21

1 21 16

Time to cut dairy from your diet? Expert talks pros and cons of milk, cheese:hf

10 rounds of:
1 clean & jerk @ 50%, 55%, 60%, 65%, 70% 75%, (4 x 80%)

every 3:00 for 15:00 perform:
250 meter row
3 power cleans @ 225lbs/155lbs
6 chest to bar pull ups
*time your rounds, if load is above 75% of your 1rep max, scale to 75%

4 rounds of:
12 hammer curls
12 overhead tricep presses

1 round of:
25 – 20 – 15 – 10 reps of:
forearm curls

Jan
20

1 20 16

Soda drinkers pile on fat in all the wrong places, study finds😮

active recovery:
2 rounds of wall to wall:
walking lunge to A-Pose
inch worm

2 rounds of:
10 clean & press

10 power snatch
10 overhead squats
10 hollow rocks
@ pvc

2 rounds of:
3:00 squat
16 scorpions

30:00 + of mobility

6:00 – 8:00 upper body
6:00 – 8:00 thoracic body
12:00 – 14:00 lower body
20160113_181446

Jan
19

1 19 16

Lack Of Play Spaces for Latino Kids Increases Obesity Risk😮

V. – J.V.
3 rounds of:

3 snatch balance
*focus on mechanics and mechanics

every 2:00 for 12:00 complete:
1 hang snatch
1 snatch with :01 pause @ 2″ below the knee and at mid thigh
*add load as it pertains to and focus should be on perfect technique/mechanics.

every 1:00 on the 1:00 for 15:00:
m1. 30 double-unders + 1 -3 bar muscle-ups
m2. 10 – 15 ring push ups 
m3. 10 toes to bar 

15:00 -20:00 of:
run or row

F.
8 rounds of:
2 muscle snatches
2 hang power snatches
2 overhead squats
*focus on form and technique

3 rounds of:
1 power snatch
1 snatch
*done with pvc @ pose

every 1:00 on the 1:00 for 15:00:
m1. :30 of double under practice
m2. 8 – 10 push ups
m3. of 6 – 8 knee ups progression to knee to elbows
20160113_181239

 

Jan
18

1 18 16

Schedule Update:
10:00 am class added to todays regular class schedule

Drinking Soda Can Make You Store More Unhealthy Fat
:h

V. – J.V.
3 rounds of:
6 – 8 russian leg lifts 
12 – 16 alternating pistols 
8 – 10 kettle bell snatches each arm
*rest as needed

8 rounds of:
1 clean  
1 clean @ pause
*pause with the barbell at least 2″ below the knee cap
*2:00 rest between sets
*build over the course of the eight rounds

3 rounds of:
400 meter run
15 box jump overs @ 24″/20″
10 front squats @ 185lbs/135 lbs

F.
3 rounds of:
6 knee raises
8 single leg alternating box steps 4R/4L
6 dumbell or kettle bell snatches 3R/3L
*:45 rest between each set

8 rounds of:
2 medicine ball cleans
1 muscle clean
1 front squats
1 muscle clean
1 front squat

3 rounds of:
200 meter run
10 box jumps
8 front squats
20160113_182219

Jan
17

1 17 16

Drinking Soda Can Make You Store More Unhealthy Fat:hf

V.
every 1:00 on the 1:00 for 20:00:
3 bench press odd 1:00
alternate row and double under even 1:00
*allow :45 on row and double under

5 rounds for times of:
hand stand walk @ 50′ 
2 rope climbs @ no legs
hand stand walk @ 50′
*2:00  rest between rounds
*allow yourself no more than 3:00 to complete a round
*50’= wall to wall

3 rounds of:
15 sit ups
15 back extension

J.V. – F.
wod modification details to be determined
20160107_180157_HDR

Jan
16

1 16 16

Jan
15

1 15 16

Schedule Update:
10:00 am class added Monday 1-18-16

Exercise to improve skill and coordination can help reduce lower back pain
:es

V.
with a running clock complete:
00: – 4:00:
as many rounds and reps as possible in 4:00 of
25 calories row
25 wall ball shots @ 20lbs/14lbs

1:00 rest

5:00 – 9:00
as many rounds and reps as possible in 4:00 of:
25 deadlifts @ 185lbs/135lbs
25 wall ball shots @ 20lbs/14lbs

1:00 rest

10:00 – 14:00
as many rounds and reps as possible in 4:00 of:
25 burpee box jump overs @ 24″/20″
25 wall ball shots @ 20lbs/14lbs

1:00 rest

15:00 –
1 round for time of:
25 calories row
25 dead lifts @ 185lbs/135lbs
25 burpee box jump overs @ 24″/20″
25 wall ball shots @ 20lbs/14lbs

20160113_190656

Jan
14

1 14 16

Moves Like Beyoncé: CrossFitter Dances to ‘Single Ladies’ While Casually Lifting 264 Lbs.:cf

V.
bench press:
take 20:00 to build up to a 2 rep max 

with a running clock complete:
:00 – 6:00

as many rounds and reps as possible in 6:00 of:
10 handstand push ups
50 double unders

4:00 rest

10:00 – 16:00
every 1:00 on the 1:00 for 6:00 perform:
10 chest to bar pull ups
2 clean & jerks @ select load
*score will be total pounds lifted with load selected, for example:
minute 1 – 150 x 2 = 300lbs
minute 2 – 150 x 2 = 300lbs
minute 3 – 150 x 2 = 300lbs
minute 4 – 150 x 2 = 300lbs
minute 5 – 150 x 2 = 300lbs
minute 6 – 150 x 2 = 300lbs
total score =1800

2:00 rest

18:00 –
12 – 9 – 6 reps for time of:
thrusters @ 135#/95#
muscle ups
*subtract 18:00 from the time on the running clock for score

J.V. – F.
wod to be posted on white board
20160113_181438

Jan
13

1 13 16

17 ‘healthy habits’ you’re better off giving up:hf

active recovery:
2 rounds of wall to wall:
walking lateral lunge 
reverse inch worm 

40 sumo deadlift high pulls @ pvc

2 rounds of:
12 glute raises
16 iron-t’s

30:00 + of mobility
6:00 – 8:00 upper body
6:00 – 8:00 thoracic body
12:00 – 14:00 lower body
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