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

Dec
18

12 18 15

Sluggish during workouts? 3 nutrients you might be missing:hf

V.
6 rounds of:
1 power jerk
2 split jerks
*2:00 rest between rounds
*:03 hold in the catch position 

1 round for time:
30 power clean & jerks @ 225#/155#

4 rounds of:
8 close grip bench presses
8 bent over rows
*1:30 rest between rounds

3 rounds of:
5 barbell curls
12 forearm curls
10 tricep presses

J.V. – F.
every 2:00 for 16:00:
m1-2. max rep jumping pull up/pull ups in :45
m2-4. 3 roll to candle sticks + 3 burpees
m4-6. 3 wall walks
m6-8. :45 L-seat @ accumulated

5 rounds of:
as many reps as possible in 2:00 of:
3 hang cleans
6 shoulder to over heads
9 front squats
max effort push ups
*load @ 135#/95#
*2:00 rest between rounds
IMG_0596

 

Dec
17

12 17 15

Workingout can help us fight off colds:nyt

V.
3 rounds of:
1 high hang snatch
1 hang snatch @ mid thigh
1 snatch
*load @ 65% – 75%

3 rounds of:
1 hang snatch
1 snatch
*load @ 75% – 85%

5 rounds of :
1 snatch @ 85% – 95%

3 rounds of:
1 snatch pull @ 95% – 100%

every minute on the minute for 9:00
2 – 6 muscle ups
15 – 20 meter hand stand walks
6 – 8 ring to sternum pull ups

J.V. – F.
4 rounds of:
8 bulgarian lunges
1:00 plank
*1:00 rest

5 rounds of:
5 renegade rows
10 toe to bars

 

IMG_0744

Dec
16

12 16 15

Obesity isn’t half of it:tg

active recovery
2 rounds of :
400 meter run or row
2:00 active mobility

30:00 + of mobility
6:00 – 8:00 upper body
6:00 – 8:00 thoracic
12:00 – 14:00 lower body
IMG_0572

Dec
15

11 15 15

Drinking milk is linked to Parkinson’s Disease:t

V.
3 rounds of deadlifts:
r1. 4 @ 65%
r2. 6 @ 75%
r3. 6 @ 87.5%
*2:00 – 3:00 rest between rounds

3 rounds of:
3 halting deadlifts @ top of knee to finish @ 70%
*2:00 rest between sets

5 rounds for reps of:
1:00 of rowing
1:00 rest
1:00 of kettle bell swings
1:00 rest
1:00 of mountain climbers

J.V. – F.
to be posted on white board
IMG_0759IMG_0760

Dec
14

12 14 15

It’s not about how you look, but what you can do:tn

V. – J.V.
1 round for time of:
150 wall ball shots
*8:00 time cap

4:00 rest

3 rounds of:
400 meter run
21 kettle bell swings @ 53#/35#
12 pull ups
*8:00 time cap

4:00 rest

50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
*6:00 time cap

4:00 rest

1 round for time of:
30 snatches @ 135#/95#
*3:00 time cap

F.
5 rounds of:
10 push press
15 jumping pull ups
20 russian step ups 10 right/10 left
*:45 rest between 

6 rounds for time of:
200 meter row
10 thrusters
IMG_0560

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