CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
27

2 27 16

Feb
25

2 26 16

2016 open workouts

complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge @ 95lbs/65lbs
8 burpees
25-ft. overhead walking lunge @ 95lbs/65lbs
8 chest-to-bar pull-ups

*scale at:
25-ft. front rack walking lunge @ 45lbs/35lbs
8 burpees
25-ft. front rack walking lunge @ 45lbs/35lbs
8 jumping chin-over-bar pull-ups

*Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

20160216_063557

Feb
24

2 25 16

Chocolate: Where do we stand?

CrossFit Games 14.4
as many rounds and reps as possible in 14:00 of:
60 calorie row
50 toes to bar
40 wallball shots 20lbs @ 10′ – 14lbs @ 9′
30 power cleans @ 135lbs/95lbs
20 muscle ups

3 rounds of:
10 bench press
4 handstand push ups
6 chest to bar pull ups
8 alternating pistols

20160211_062219

Feb
23

2 24 16

Why You’re Actually Too Embarrassed to Exercise

active recovery:
Gymnastic Wod Tutorials:

burpee skill transfer 1

burpee skill transfer 2

burpee skill transfer 3

burpee skill transfer 4

burpee skill transfer 5

burpee skill transfer 6

blocking movement for quality burpees

1 round of:
wall to wall lunge to A – pose
16 iron T’s

1 round of:
wall to wall inch worms
16 cobras to up dog

30:00 + of mobility
6:00 – 8:00 upper body
6:00 – 8:00 thoracic body
12:00 – 14:00 lower body
20160218_100012

Feb
22

2 23 16

This no-meds approach to fighting depression may work

8 – 10 rounds of:
1 snatch building to a 1 rep max
*2:00 rest between rounds

8 – 10 rounds of:
1 clean & jerk building to a 1 rep max
*2:00 rest between rounds
*suggestion, every round go from 1 snatch to 1 clean & jerk 

every 1:00 on the 1:00 for 8:00 perform:
2 back squats @ 75% – 80%
20160218_064125

Feb
21

2 22 16

CrossFit Hipster Flow: 4 Hip Opening Poses

J.V. – V.
as many rounds as possible in 4:00 of:
5 box jumps @ 20″/24″
6 kettle bell swings @ 35lbs/53lbs @russian
7 sit ups
*4 amraps with 1:00 rest between each amrap
*partner wod with 1 partner working at a time


4 minutes of hip mobility

4 minutes of anterior shoulder mobility
4 minutes of quad mobility
4 minutes of lat  and subscap mobility

Congratulations to Mrs.Ruth Johnson for bringing home the gold medal yesterday in the 60 meter with a time of 9.26, and in the 200 meter with a time of 32.07, at The Masters Indoor Track & Field Championship in Winston - Salem NC.

Congratulations to Mrs.Ruth Johnson for bringing home the gold medal yesterday in the 60 meter with a time of 9.26, and in the 200 meter with a time of 32.07, at The Masters Indoor Track & Field Championship in Winston – Salem NC.

 

Feb
21

2 21 16

Don’t forget to add the 12:00 pm wod at CrossFit Athletic Group, and optional Rock Climbing outing to your schedule today.

Pursuing the Dream of Healthy Aging

J.V. – V
10 – 12 rounds of:
1 front squat @ 80% – 90%
*:30 rest between each round

1 round for time of:
50 calorie row
40 wall ball shots
30 burpee box jump overs
40 calorie row
30 wall ball shots
20 burpee box jump overs 
30 calorie row
20 wall ball shots
10 burpee box jump overs
20160115_061719-3

Feb
20

2 20 16

Beast Mode Reminder:
There is a 12 noon wod on Sunday hosted by CrossFit Athletic Group that I hope you’re ready to beast. If you’re really in for a beast of a day, we can boulder or get vertical at Planet Rock, which is literally half a mile away right after. I hope you can join us. TW and AW, yes you should bring Summer.

REST DAY

20160215_071047

Feb
18

2 19 16

Protein diets, intensive workouts or grapes? The weight loss methods scientists say really work

 1 round for time:
50 double-unders
50 sit-ups
40 double-unders
40 sit-ups
30 double-unders
30 sit-ups
20 double-unders
20 sit-ups
10 double-unders
10 sit-ups

6 rounds for reps of:
30 kettlebell swings @ 70lbs/50lbs
*1:00 to complete, 1:00 of active rest for 12:00
*active rest, 2 rounds of tabata

20160215_065656

 

Feb
17

2 18 16

The pee color spectrum: What it means

V. – J.V.
1 round for time of:
8 – 10 snatches @ 60%
8 – 10 snatches @ 70%
8 – 10 snatches @ 80%
8 – 10 snatches @ 70%
8 – 10 snatches @ 60%
*must be a solid landing or rep doesn’t count, a miss means 10 burpees over the bar
*25:00 time cap

10:00 rest

8 – 10 rounds for time of:
15 calorie row
20 push ups
25 squats

3 rounds of:
6 bulgarian lunges right
6 bulgarian lunges left
12 calf raises right
12 calf raises left
:30 chinese plank @ load

20160215_065327

 

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