CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
28

12 28 15

Schedule Update:
8:00 am class only on 12/31
Closed on 1/1

Drop it Like a Squat:f

V.
2 rounds of:
8 banded deadlifts
8 lunge to A-pose to lateral lunge

3 rounds of deadlifts:
r1. 4 @ 70%
r2. 6 @ 80%
r3. 6 @ 90%
*2:00-3:00 rest between sets

1 round for time of:
2000 meter row
100 burpees
50 alternating dumbbell/kettle bell snatches @ 70#/50#
*note time for row and total time of wod

Dec
27

12 27 15

Does Exercise Help Keep Our Brains Young?nyt

5 rounds of:
5push press @ 5 rep max
*3:00 rest between rounds *15:00 time cap

front squat every 1:00 on the 1:00 for 5:00
m1. 2 @ 60%
m2. 2 @ 65%
m3. 2 @ 70%
m4. 1 @ 75%
m5. 1 @ 80%
1:00 rest
5 rounds of front squat:
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 97.5%
1 @ 101% – 102.5%
*2:00 rest between rounds

4 rounds of:
:45 work /:45 rest of:
hand stand walk
pistol
rope climb

J.V. – F.
6 rounds of:
2 – 4 overhead squats
*3:00 – 2:00 – rest between rounds

as many rounds and reps in 10:00 of:
6 – 10 pull ups
6 – 10 single arm dumbbell snatches 5r-5l
6 – 10 box jump overs
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Dec
26

12 26 15

Dec
25

12 25 15

Open Gym Today 8:00 am – 9:00 am

Drug rehabilitation turns to CrossFit

IMG_0445

Dec
24

12 24 15

Schedule Update:
8:00 am class only today
Open Gym 12/25 8:00 am – 9:00 am
Paralyzed CrossFit athlete opens his own gym
:cf

wod:
to be posted on white board

Dec
23

12 23 15

Fixing the set up position in the snatch:cf
The truth about pre-workout supplements
:f

Schedule Update:
8:00 am class only on 12/24
Open Gym on 12/25 8:00 am – 9:00 am
8:00 am class only on 12/31
Closed on 1/1

as many rounds and reps as possible in 10:00 of:
100 meter overhead walking lunge @ 45# plate
45 sit ups

4 rounds for time of:
400 meter run
push ups

 

Dec
22

12 22 15

Fat but fit counts for nothing, obesity kills

Schedule Update:
8:00 am class only on 12/24
Open Gym on 12/25 8:00 am – 9:00 am
8:00 am class only on 12/31
Closed on 1/1

5 rounds of:
5 shoulder shrugs
5 romanian dead lifts
*load @ 5 rep heavy

3 rounds of:
5 bulgarian lunges
5 rows @ dumbbells
*load @ heavy

9 – 6 – 3 reps of:
lateral shoulder raise
forward shoulder raise
rear shoulder pull
*load to be determined at time of wod

3 – 2 – 1 reps for time of:
dead lift @ 225#/185#
box jump @ 24″/20″
IMG_0667

Dec
21

12 21 15

Schedule Update:
8:00 am class only on 12/24 
Closed on 12/25
8:00 am class only on 12/31
Closed on 1/1

Should you be worried about how much protein you eat
:bbd

18 – 15 – 12 reps of:
cleans @ 135#/95#
barbell curls

5 rounds of:
max rep bench press @ body weight
rope climbs

9 – 6 – 3 reps of:
tire flips
20 yard sled push @ 3/4 body weight

IMG_0780

Dec
20

12 20 15

Exercise is not movement:video

1 200 meter run/250 meter row
2 wall walks
3 dumbbell thrusters @ 55#/35# db’s
4 burpee box 
jump overs
5 handstand push ups
6 chest to bar pull ups
7 dips
8 single arm snatches @ 55#/35# db/kb 4r-4l
9 hand release push ups
10 walking lunges @  55#/35# db’s
11 kettle bell swings @ 70#/53#
12 man makers @ 55#/35#db’s
*wod to performed as, have fun buddy up, get it done.
run
wall walk, run
thruster, wall walk, run
burpee box jump, thruster, wall walk, run
handstand push up, burpee box jump, thruster, wall walk, run………

IMG_0624

 

Dec
19

12 19 15

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