CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Apr
27

4 28 14

Reminder:  

SPRING INTO SUMMER SPECIAL!!  CrossFit BMW is offering a 2 month special for $250, extending from May 1st through June 30th only.  Here is an opportunity, to lock in rates before May 1st by purchasing the Spring into Summer Special or purchasing a 1, 3, or 6 month membership at the current rates!

Joint Mobility Drillz

Warm Up:
16 lunges at load
8 duck walks
8 box jumps
3 rounds

“Ball Of Confusion”
800 meter indian run
100 squats
then do 3 rounds of:
800 meter run @ medicine ball 20lbs/14lbs
100 squats to medicine ball

Tabata Cash Out:
100 sit ups
 

Apr
26

4 27 14

Reminder:  New rate changes go into effect as of May 1st.

SPRING INTO SUMMER SPECIAL!!  CrossFit BMW is offering a 2 month special for $250, extending from May 1st through June 30th only.  Here is an opportunity, before the new rates go into effect, to lock in rates by purchasing the Spring into Summer Special or purchasing a 1, 3, or 6 month membership at the current rates!

Visit the Get Started Page and scroll down to Option 3.  From there you will be able to select either the Spring into Summer Special or a 1, 3, or 6 month membership.  If you are currently enrolled in automatic payments and are making changes to your membership, proceed with making your payment even if you see the following prompt below. The dates of your membership will be adjusted accordingly.        

        Warning:  Overlapping Memberships

        The dates you’ve entered overlap with this membership.

        Please make sure this is not an error before you continue.

All changes to your current membership need to be made by Monday, April 28th by midnight!!  If you don’t make changes to your account by April 28th, you will be charged the new rates on May 1st.

If you have any questions, please contact info@crossfitbmw.com.

Apr
26

4 26 14

Wod:
to be posted on the white board

Prepare for some running in the wod.

Apr
25

4 25 14

 Reminder:  New rate changes go into effect as of May 1st.

SPRING INTO SUMMER SPECIAL!!  CrossFit BMW is offering a 2 month special for $250, extending from May 1st through June 30th only.  Here is an opportunity, before the new rates go into effect, to lock in rates by purchasing the Spring into Summer Special or purchasing a 1, 3, or 6 month membership at the current rates!

Visit the Get Started Page and scroll down to Option 3.  From there you will be able to select either the Spring into Summer Special or a 1, 3, or 6 month membership.  All changes to your current membership need to be made by Monday, April 28th by midnight!!  If you don’t make changes to your account by April 28th, you will be charged the new rates on May 1st.


Warm Up + Dynamic Mobility Drillz:

Couch Stretch

Walking Lunge w/ Torso Twist
Inch worm
Walking Lunge w/ Knee Pull
High Kicks
Backwards Walking Lunge
High Knees
Forward + Backward Run
Forward + Backward Small Jumps
Broad Jump
Squat Jump
Backwards Walking Lunge
Traveling Burpee
Crabwalk
Bearcrawl
Forwards +  Backwards Inchworm w/ Pushup
Overhead Walking Lunge
Walking Lunge Thrusters

As Many Rounds As Possible in 17 Minutes:
Walking Lunge Thrusters, Dumbbells or kettlbells, 1 length
Traveling Burpee, 1 length
Walking Lunge, 1 length
*1 length ~ 55 feet

Apr
24

4 24 14

Active Recovery / Open Gym

Mobility and Recovery wod to be posted on white board

Apr
23

4 23 14

Joint Mobility Drillz

Warm Up:
250 meter run
25 squats
250 meter run
25 walking lunges
2 rounds @ load

10:00 to practice 2 – 3 gymnastic skills of your choice
push up to hand stand push ups
wall walks to hand stands
kipp swings to pull ups

7 rounds for time:
7 hand stand push ups
7 burpees
7 ring dips
7 pull ups

Apr
22

4 22 14

Joint Mobility Drillz

Warm Up:
8 wall ball shots
20 single unders
8 hand release push ups
3 rounds

Every 1:00 on the 1:00 2 thrusters
add weight and build for total load

rest 5:00

Every 1:00 on the 1:00 perform:
20 double unders
max rep dips
*post load and reps please exp: thrusters 3020 lbs, max rep dips 220

Apr
21

4 21 14

Joint Mobility Drillz

400 meter run

Warm Up:
8 medicine ball cleans
8 chin ups
8 candle stick to pistol 
2 – 3 rounds

Power Clean:
1 rep max: suggested rep scheme
3 @ 50%
2 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
3 x 1 for 1rep max
or
clean deadlift to hang power clean
20:00 time cap 

5 rounds for time of:
5 power cleans @ 135lbs/95lbs
5 front squats @ 135lbs/95lbs
5 box jumps @ 20″/24″ 

Apr
19

4 20 14

Rest Day

Use some time today to do your meal preparation for the week.

Apr
18

4 19 14

Joint Mobility Drillz

Warm Up:
to be posted on white board

Team Wod:
as many rounds as possible in 15:00 in teams of 3 with 1 member cycling through rounds as fast as possible of:
10 medicine ball cleans
10 box jump overs

5:00 rest

as many rounds as possible in 15:00 in teams of 3 with 1 member cycling through rounds as fast as possible of:
5 pull ups
10 push ups

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