CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
2

1 2 16

Jan
1

1 1 16

Your Best Guide to CrossFit Lingo:cf

Box closed today.

IMG_0593

Dec
31

12 31 15

Schedule Update:
8:00 am class only today

Before You Make That New Year’s Weight Loss Resolution, Read This
6 Fast-Food Veggie Burgers That Are Worse Than A Big Mac:hl

5 rounds of:
3 bench press @ load
7 curls @ load
*2:00 rest between rounds

5 rounds of:
3 bent over rows @ load
7 tricep kick backs @ load
*2:00 rest between rounds

3 rounds of:
400 meter run
21 kettle bell swings @ 53#/35#
12 pull ups
20151222_063846_HDR

Dec
30

12 30 15

The overlooked reason why so many people fail at losing weight:hf

Schedule Update:
8:00 am class only tomorrow 12/31/2015

3 rounds of:
1 hang clean
1 clean
1 jerk
*load @ 65% – 70%
*2:00 rest between sets

8 rounds of clean & jerk:
r1. 1 @ 70%
r2. 1 @ 75%
r3. 1 @ 80%
r4. 1 @ 85%
r5. 1 @ 87.5% – 90%
r6. 1 @ 92.5% – 95%
r7. 1 @ 95% – 97.5%
r8. 1 @ 97.5% – 100%

3 rounds of 4, :02 pause clean complete deadlift:
1st. 2″ from floor
2nd. mid patella
3rd. mid thigh
4th. high hang

1 front squat every 1:00 on the 1:00 for 20:00 
*@ 80%

1 round for time of:
1000 meter row
20 back squats @ 80% 1rep max
40 toes to bars

Dec
29

12 29 15

Our inequitable obesity fight😮

V. – J.V.
3 rounds of:
1 high hang snatch
1 hang @ mid patella snatch
1 snatch
*load @ 65% – 70%
*2:00 rest between rounds

8 rounds of snatch:
r1. – r3. 2 @ 70%
r4. 1 @ 75%
r5. 1 @ 80%
r6. 1 @ 85%
r7. 1 @ 87.5% – 90%
r8. 1 @ 90% – 92.5%

3 rounds of:
3 snatch pulls @ 90% – 105%
*2:00 rest between rounds

3 rounds of:
5 – 10 unbroken muscle ups
max rep handstand push ups @ 2 reps shy of failure
*1:30 rest between sets/rounds

3 rounds of:
25 back extensions
15 sit ups

3 rounds of:
5 – 10 unbroken bar muscle ups
5o’ handstand walk
*1:30 rest between sets/rounds

F.
4 rounds 0f:
8 bench presses
:60 plank
10 ring rows
*:45 rest between sets

5 rounds of:
20 kettle bell swings
20 push ups
*rest/work 1:1
CAM05918 (1)

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
20151221_070741_HDR

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

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