CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
26

6 27 16

Wired

“JT”
21 – 15 – 9 reps of:
handstand push ups
ring dips
push ups

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Jun
26

6 26 16

Update: Please park on the opposite side of the street for this mornings wod, thank you.

4 Muscle-Building Supplements That Don’t Work

as many rounds as possible in 60 minutes of:
15 power cleans, 135lbs/95lbs
75 squats
*scale as needed
unload the barbell and carry it 200 meters away.
return to the plates and then carry one forward to the barbell.
retrieve the second plate, carry it forward and reload the barbell for the next round.

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Jun
25

6 25 16

Jun
24

6 23 16

1 round for time of:
30 – 20 – 10 – 20 – 30 reps of:
snatches @ 115lbs/95lbs
hand release push ups

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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

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