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

9 24 16

Sep
22

9 23 16

8 Ways Chess Is Like CrossFit

10 rounds of:
1 muscle snatch
*1:30 – 2:00 rest between rounds

5 rounds for time of:
3 rope climbs
400 meter run

20160906_191037

Sep
21

9 22 16

Crossfit for Dummies: 10 Ways to Injure Proof Yourself While Training

1 round for time of:
400 meter run
20 handstand push ups
400 meter run
15 handstand push ups
400 meter run
10 handstand push ups
400 meter run
5 handstand push ups

20160721_065913-2

Sep
20

9 21 16

The Hunger in Our Heads

active recovery/open gym/make up wod:
2 rounds of:
400 meter jog or row
2:00 active mobility
and or
endurance wod:

every 1:00 on the 1:00 for 20:00 perform:
8 back squats @ 55% – 65% 2rep heavy odd minute
10 russian kettle bell swings @ 70lbs/53lbs even minute

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

20160913_175840

Sep
19

9 20 16

Diabetes and Your Diet: The Low-Carb Debate

as many rounds and reps as possible in 20:00 of:
1 deadlift
1 squat clean
1 front squat
1 jerk
*load @ 70% – 75% 1rep max jerk

20160906_190553

Sep
18

9 19 16

Why Weightlifting

5 rounds of:
5 bent over rows, increasing load for a 5 rep heavy
*2:00 rest between rounds

5k run for time

20160913_175531

 

Sep
18

9 18 16

wod:
to be posted on the white board

20160906_190546

 

Sep
18

9 17 16

REST DAY

20160906_190740

Sep
15

9 16 16

Starbucks Finally Publishes Drink Ingredient List… Here Are The Worst Ones!

at the top of every 1:00 for 10:00 perform:
3 power cleans @ 135lbs/95lbs
max rep ball slams

21  – 15 – 9 reps of:
push ups
ring dips
sit ups

20160607_180908

Sep
14

9 15 16

How Having Good Balance Can Reduce Your Chance of an Ankle Sprain

9 rounds for time of:
7 dumbbell snatches, right arm @ 40lbs/25lbs
7 L pull ups
7 dumbbell snatches, left arm @ 40lbs/25lbs
7 L pull ups

10 rounds of:
75 yard shuttle sprints
25 x 25 x 25

20160729_064618

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