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

3 2 16

BMI mislabels 54 million Americans as ‘overweight’ or ‘obese,’ study says

8 rounds of front squat:
r1. 1 @ 60%
r2. 1 @ 65%
r3. 1 @ 70%
r3. 1 @ 75%
r4. 1 @ 80%
r5. 1 @ 85%
r6. 1 @ 90%
r7. 1 @ 95%
r8. 1 @ 97.5%+
*rest as needed, suggested 200 rest between rounds as needed

4 timed rounds of:
30 wall ball shots
7 muscle ups
*2:00rest between rounds

1 round for time of:
1000 meter row
20 shoulder to over head @ 135lbs/95lbs
100″ hand stand walk

3 rounds of:
12 back extensions
12 good mornings

The time and workouts that equal to becoming a technician translates to healthy, athletically fit payoffs.

The time and workouts that equal to becoming a technician translates to healthy, athletically fit payoffs.

 

Mar
1

3 1 16

90-Year-Old Woman Refuses Her Cancer Treatment To Travel The World

J.V. – V.
3 rounds of:
3 high hang snatches
*2:00 rest between rounds

3 rounds of:
2 hang snatches
*2:00 rest between rounds

3 rounds of:
3 snatches
*2:00 rest between rounds

6 rounds of split jerk:
r1. 3 @ 60%
r2. 2 @ 65%
r3. 2 @ 75%
r4. 1 @ 85%
r6. 1 @ 95%
r7. 1 @ 105%

as many rounds and reps as possible in 8:00 of:
12 toe to bars
9 dead lifts @ 225lbs/155lbs
6 box jump overs @ 24″/20′

Feb
29

2 29 16

Is it Ever Too Late to Exercise?

 

option 1:
perform 16.1 

option 2:
6 – 8 rounds of:
1 high hang clean
1 clean
*1:30 rest between rounds, no tap and go, drop and reset

6 rounds of back squat:
r1. 3 @ 75%
r2. 2 @ 80%
r3. 1 @ 85%
r4. 3 @ 80%
r5. 2 @ 85%
r6. 1 @ 90%
*2:00 – 3:00 rest between rounds

1 round for time of:
500 meter row
40 kettle bell swings @ 70lbs/53lbs
20 handstand push ups
100 double unders
40 kettle bell swings @ 70lbs/53lbs
20 handstand push ups

800 meter sled pull @ 115lbs/75lbs
*4 corner to corner sled pulls, partner up and alternate
20160113_175754

Feb
28

2 28 16

progressive overload, stress and the crossfit athlete

4 rounds of: 
1:00 of kettle bell swings @ 70lbs/53lbs
1:00 of rest
1:00 of push ups
1:00 of rest
1:00 of box jump overs @ 24″/20″
1:00 of rest
1:00 of push press @ 115lbs/75lbs
1:00 of rest
*partner wod, 1 partner working at a time

3 rounds of:
5 bent over rows
15 snow angels
1:00 chinese planks @ face up
50 double unders
20160113_180901

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.

 

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