CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
16

3 17 16

Physical activity reduces risk of serious falls in older me

active mobility

400 meter jog or row
1:00 active mobility

1:00 active mobility
spend some time doing compression drills

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing
20160229_174810

Mar
15

1 16 16

Amazing Benefits Of Papaya (+5 Refreshing Recipes)

1 pause snatch @ 2″ below the knee every 1:00 on the 1:00 for 15:00
1 – 3 @ 50%
4 – 6 @ 60%
7 – 9 @ 70%
10 -12 @ 75% – 80%
13 – 15 @ 80% – 85%

1 round for time of:
6 muscle ups
14 deadlifts @ 255lbs/175lbs
18 handstand push ups @ 2″ deficit
36 alternating pistols
18 handstand push ups @ 2′ deficit
14 deadlifts @ 255lbs/175lbs
6 muscle ups

3 rounds of:
10 seated leg lifts
10 tuck up to v – up complex
*rest as needed
20160229_180816

Mar
15

3 15 16

20 Everyday Habits That Sabotage Weight Loss Goals

6 rounds of:
8 air squats
kick up to free standing handstand hold
*hold as long as possible, terminate the round if hands move or if you lose midline

8 rounds of:
1 front squat:
*load @ 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%
1 wall walk:
*rounds 2, 4, and 6 add a :45 hold

8 – 10 rounds of:
1 split jerk for a 1 rep max
30 kettle bell swings
*all work done within a 2:00 time frame, 0:00 unrack, execute, & unhand barbell, 0:10 start kettle bell swings, 0:55 load barbell for next set of split jerks, 2:00 start next round

20160225_064630

Mar
13

3 14 16

The shape of the future: Is obesity a crisis or just the latest stage of evolution?

on a running clock as many rounds and reps as possible in 10:00 of:
20 wall ball shots @ 20lbs/14lbs
10 handstand push ups

*5:00 rest, when the clock hits 15:00….

complete as many rounds and reps as possible in 10:00 of:
20 calorie row
10 burpees over the erg

4 rounds of:
16 single arm rows 8R/8L
8 bench press

25 – 20 – 15 – 10 reps of:
shoulder shrug @ dumbbell
calf raise @ dumbbell

20160229_174724

Mar
12

3 13 16

Don’t use body mass index to determine whether people are healthy

5 – 3 – 1 reps for time of back squat, dead lift, box jump:
5 @ 70% – 75% – 20″/24″
3 @ 75% – 80% – 20″/24″
1 @ 80% – 85% – 20″/24″
*rest as needed, hit this smart and with as much technical efficiency as possible, remember form trumps speed, speed is found behind proper form.

immediately followed by:

5 – 3 – 1 reps for time of back squat, dead lift, box jump:
5 @ 75% – 80% – 24″/30″
3 @ 80% – 85% – 24″/30″
1 @ 85% – 90% – 24″/30″
*rest as needed, hit this smart and with as much technical efficiency as possible, remember form trumps speed, and speed is found behind proper form.
*the second 5 – 3 – 1 should be the heavier percentage, warm up to your start percentage, have your adding load and “spotters” for back squat close, depending on the class size this portion of the wod will be done in waves, 2nd wave can help with loading and spotting, and vice versa.

brutality baseline peace
15 rounds of:
3 burpees every :15
*1:00 rest
15 rounds of:
5 hand release push ups
5 sit ups
5 air squats
every :30
*scale as needed, if you find yourself not getting enough recovery time between the :15 or :30 intervals, scale down your reps for one or a few rounds and get back to rx’d, freshman to rookies keep it scaled, and modify to your base progression, as in mobility push ups or push ups in place of hand release push up, and or adding a buffer, (using a plate) for the burpees.

20160301_063813

Mens week, on the site pics. Pose as you like or get caught in action.

Mar
12

3 12 16

REST DAY

20160229_182345

Mar
10

3 11 16

16.3 CrossFit tips:cc

complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @ 75lbs/55lbs
3 bar muscle-ups

scale at:
complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @ 45lbs/35lbs
5 jumping chest-to-bar pull-ups

whats in your lifes blue print

20160229_174817

Mar
9

3 10 16

Blaine Sumner IPF World Record Total | JTSstrength.com

active recovery:

400 meter jog or row
1:00 active mobility

1:00 active mobility
spend some time doing compression drills

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

20160229_183057

Mar
8

3 9 16

A woman who lost 75 pounds tells us what she used to eat — and what she eats now

J.V. – V.
every 1:00 on the 1:00 for 12:00:
1 hang snatch
minute 1 – 2 @ 50%
minute 3 – 4 @ 55%
minute 5 – 6 @ 60%
minute 7 – 8 @ 65%
minute 9 – 10 @ 70%
minute 11 @ 75%
minute 12 @ 80%
*pull from the floor, pause :01 above the knee up to and no higher than mid thigh then snatch.

7 rounds of:
1 push jerk
r1. @ 50%
r2. @ 55%
r3. @ 60%
r4. @ 65%
r5. @ 70%
r6. @ 75%
r7. @ 80%
*rest as needed

8 rounds of:
1 front squat
r1. @ 60%
r2. @ 65%
r3. @ 70%
r4. @ 75%
r5. @ 80%
r6. @ 85%
r7. @ 90%
r8. @ 95%
*2:00 rest between rounds
20160229_180839

Mar
7

3 8 16

Why You Can’t Exercise Your Way To Weight Loss

4 rounds of
8 bench press @ 65%
1 rope climb

4 rounds of:
8 bent over rows @ 65%
1 legless rope climb

4 rounds of:
8 bulgarian lunges
8 single leg box steps

4 rounds of:
8 medicine ball cleans
16 russian twist

20160301_062644

Previous Page 159 160 161 162 163 164 165 166 167 168 Next Page