CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
13

1 13 16

17 ‘healthy habits’ you’re better off giving up:hf

active recovery:
2 rounds of wall to wall:
walking lateral lunge 
reverse inch worm 

40 sumo deadlift high pulls @ pvc

2 rounds of:
12 glute raises
16 iron-t’s

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

1 12 16

How This Woman Fought a Stubborn Weight-Loss Plateau—and Won:h

V.
front squat:

take 20:00 to build up to a 3rep max front squat

:0o – 10:00
1 round for time:
2000 meter row
*10:00 time cap

10:00- 18:00
1 round of snatch & burpees over the bar for points:
take 8:00 to build up to a 1 rep max snatch, while performing as many burpees over the bar as possible
*points for pounds lifted and burpees completed 

rest 2:00

20:00 – 27:00
3 rounds for time and reps of:
10 hang snatches @ 55% – 65%
20 toe to bars
*7:00 time cap

J.V. – F.
wod to be posted on white board
20160105_183852_HDR

Jan
11

1 11 16

Inflammation Increases Depression: Here’s What to Do:h

3 rounds of:
2000 meter row/run
15 thrusters @ 115#/75#
15 chest to bar pull ups
15 handstand push ups
15 pull ups
*6:00 rest between rounds
*strategy details to be posted on white board

J.V. – F.
100 burpees
200 kettle bell swings
300 squats
600 meter run
300 squats
200 kettle bell swings
100 burpees
*teams of two. one working at a time, partition as needed, run must be completed by both before squats start

Certified and experienced CrossFit trainer and Reebok CrossFit Open Regionals competitor, Mike Padula will be assisting me in today class. We, Todd Alyssa and I are looking forward to his addition to the staff.

20160105_180055_HDR

Jan
10

1 10 16

What You Need To Know About The Government’s New Dietary Rules:hf

5 rounds of front squats:
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
*1:00 rest between rounds
5 rounds of front squats:
1 @ 85%
1 @ 90%
1 @ 92.5%
1 @ 95% 
1 @ 95+
*2:00 rest between rounds
*allow form and technique to determine load past 90%, if integrity of form starts to break, or no need to continue.

5 rounds of:
2 clean & jerks @ load (add load every round)
*1:00 rest between rounds

1 round for time:
800 meters @ row or run
30 ground to overheads @ 65% 1rep max

J.V. – F.
3 rounds of:
5 – 7 pull ups
5 – 7 single arm clean & press @ kettle bell
150 meter sprint @ row
*rest as needed between rounds
*lower reps @ freshman

as many rounds & reps as possible in 7:00 of:
30 wall ball shots @ 20#/14#
20 box jumps
10 toes to bar

Certified and experienced CrossFit trainer and Reebok CrossFit Open Regionals competitor, Mike Padula will be assisting me in today’s class. We, Todd Alyssa and I are looking forward to his addition to the staff.
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Jan
9

1 9 16

Jan
8

1 8 16

Train Beyond Pain:cf

4 rounds of:
1 jerk @ load
*:02 pause in the dip, :01 pause in the catch
*2:00 rest between rounds

6 rounds of:
1 jerk @ 1rep max
*2:00 pause between rounds

8 rounds of bench press:
r1. 5 @ 60%
r2. 3 @ 70%
r3. 1 @ 80%
r4. 1 @ 87.5% 
r5. 1 @ 92.5% 
r6. 1 @ 95%
r7. 1 @ 97.5 -102.5 %
r8. 1 @ 97.5% – 102.5%
*2:00 rest between rounds

as many rounds as possible in 15:00 of:
5 pull ups
10 push ups
15 kettle bell swings @ 70#/50#

3 rounds of:
5 bent over single arm rows @ load
5 tricep press @ load
*1:00 – 2:00 rest beween rounds
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Jan
7

1 7 16

Losing weight: There’s a good way and a bad way, and the bad way won’t help😮

V.
1 round for time:
deadlift hold @ 315#/215#
*start at lockout, end when position/lift is broken

8 – 10 rounds of:
1 power clean @ 1rep max
*2:00 rest between rounds, 16:00 time cap

10 rounds for time of:
3 squat clean & jerks @ 55% – 65% 1rep max
4 box jumps @ 30″/24″

J.V. – F.
as many rounds and reps as possible in 30:00 of:
set 1:
10 box jumps @ 20″/24″
5 pull ups
set 2:
10 burpees
5 ground to overhead @ dumbbell
set 3:
300 meter run @ medicine ball
*team of 3, 1 team mate working 1 set at a time, rotating only when run is complete.
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Jan
6

1 6 16

What Happens to Your Body on a Juice Cleanse:hf

active recovery:
2 rounds of wall to wall:
walking lunge to  A – Pose
inch worm

400 meter row

2 rounds of:
16 lateral leg raises 16R/16L @ wall
16 scorpions

30:00 + of mobility
6:00 – 8:00 upper body – scapular mobility:mw 
6:00 – 8:00 thoracic – overhead t-spine prep:mw
12:00 – 14:00 lower body – ankle mobility:mw – hamstring mobility:cth
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Jan
5

1 5 16

CrossFit – The Best Medicine – Eating disorders:cf

3 rounds of :
5 snatch presses @ load (build to a 5rep heavy)
*2:00 rest between rounds

3 rounds of:
2 snatch push press to overhead squat @ load
:02 pause @ the bottom

6 rounds of:
2 overhead squats @ load
*2:00 rest between rounds

8 – 10 rounds of:
1 push press @ 1rep max
*15:00 time cap

1 round for max reps of:
1:30 of muscle ups
2:00 rest
1:00 of bar muscle ups
:30 of handstand walk for distance

1 round for time:
500 meter row

J.V.
6 rounds of:
1 high hang snatch
1 mid thigh snatch
1 snatch
*@load
*2:00 – 3:00 rest between rounds

as many rounds as possible in 7:00 of:
7 over head squats
7 box jumps
7 toes to bar

F.
every 1:30 for 18:00 perform:
8 dumbbell press @ L-seat position
8 reverse grip barbell rows
20 alternating reverse lunges

as many rounds as possible in 7:00 of:
7 toes to bar
14 goblet squats
100 meter run
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Jan
4

1 4 16

Does this woman hold the key to your weight loss?:h
V. – J.V.
2 rounds of:
8 banded deadlifts
8 lunge to A-pose to lateral lunge

3 rounds of deadlifts:
r1. 4 @ 72.5%
r2. 6 @ 82.5%
r3. 6 @ 92.5%
*2:00-3:00 rest between sets

1 round for time of:
1600 meter run
40 chest to bar pull ups
30 handstand push ups
2000 meter row
30 hand stand push ups
40 chest to bar pull ups
1600 meter run
*J.V.  if you don’t have a 1rep max, perform 5 x 5 for a 5 rep max and partition the metcon.
*details to be posted on white board

F.
5 rounds of:
8 romanian dead lifts
15 dips
*2:00 rest between sets, scale as needed

4 rounds of:
400 meter run
20 kettle bell swings
*team of 2, alternating sets, or 1:1 work/rest

3 rounds of:
10 ring rows
1:00 hollow holds
*:30 rest between sets
Dee Sis

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