CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
15

11 15 15

wod:
to be posted on white board

Think you’re to old to CrossFit? Not at 76:tt

CAM05912

Nov
14

11 14 15

Nov
13

11 13 15

ways CrossFit made me a better human:hp

 

V.
3 rounds @ 60% of:
1 high hang snatch
1 hang snatch
* 2:00 rest between rounds
3 rounds @ 70% of:
1 hang snatch
1 Snatch
* 2:00 rest between rounds
3 rounds @ 80% of:
1 snatch pull
1 snatch
* 2:00 rest between rounds
3 rounds of:
6 push press @ snatch grip rear rack position
* 3:00 rest between rounds
3 rounds @ 1:00 each of:
hand stand push ups @ max reps
chin ups @max reps
3 rounds @ 1:00 each of:
dips @ max reps
bent over row @ barbell @ 65#/45#

J.V. – F.
as many rounds and reps as possible in 25:00 of:
50 wall ball shots
40 kettle bell swings
30 burpees
20 pull ups
200 meter row
*in teams of two or rest 1:1
*scale @ doing half reps for multiple rounds
IMG_0267

Nov
12

11 12 15

Improving your athletic form:nyt

IMG_0270IMG_0270

V.
5 rounds of:
2 sumo deadlifts @ 70%
* 2:00 rest between sets

*warm up the soldiers to perform:
1 round of :

2 deadlifts @ 60%
2 shoulder press @ 60%
2 deadlifts @ 70%
2 shoulder press @ 70%
* 1:00 rest between sets

1:00 – 3:00 rest then perform

1 round for time of:
3 – 2 – 1 reps of:
deadlift @ 80%
shoulder press @ 80%

1 round for time of:
100 walking lunges @ front rack position @ 50#/35#
5 burpees every minute on the minute

J.V. / F.
4 rounds of:
6 push presses
20 walking lunges
2 turkish get ups
1:00 plank
* :30 rest between sets

400 meter run or 500 meter row
max effort pull ups @ skill progression
20 kettle bell swings
* load and modifications to be posted on white board

Nov
11

11 11 15

No shave November and The Greatest:t

Active Recovery:
4 rounds of:
250 meter row
1:00 of active mobility

21 – 15 – 9 reps of:
thrusters @ pvc
pull ups @ pvc

30:00 of mobility drills:
6:00 – 9:00 on upper extremity
6:00 – 9:00 0n thoracic
12:00 – 15:00 on lower

b9955d76-0764-4669-868f-1a27da330be3-2060x1419

Nov
10

11 10 15

Grocery shop your way to good health:mm

V.
8 – 10 rounds of:
cleans @ 1 rep max
* 2:00 – 3:00 rest between each set
*load percentage prescription to be posted on white board

4 rounds of:
5 back squats @ 80% to 85%
* 1:30 – 3:00 rest between sets

4 rounds of:
40/30 calorie row
20 chest to bar pull ups
10 hand stand push ups
* 20:00 time cap

J.V.
as many rounds and reps as possible in 7:00 of:
250 meter row
10 thrusters @ 95#/65#

7:00 active rest

as many rounds and reps as possible in 7:00 of:
40 double unders
20 – 15 hand release push ups

7:00 active rest

as many rounds and reps as possible in 7:00 of:
20 box jumps @ 24″/30″
10 – 5 ring dips

F.
as many rounds and reps as possible in 7:00 of:
250 meter row
10 thrusters

7:00 active rest

as many rounds and reps as possible in 7:00 of:
20 split lunges
20 – 15 hand release push ups

7:00 active rest

as many rounds and reps as possible in 7:00 of:
20 box jumps
10 push press
* load percentage prescription to be posted on white board

IMG_0188

Nov
9

11 9 15

7 year old girl’s weight loss journey:p

V.
3 rounds of:
2 split jerks @ load
*:02 pause at the catch on the second rep of each round
* 2:00 rest between rounds

5 rounds of:
1 spilt jerk @ 1rep heavy
*2:00 rest between rounds

3 – 2 – 1 reps for time of:
bench press @ 80%
snatch @ 80%

1 round for time of:
15 muscle ups
30 dead lifts @ 65% 1 rep max
30 box jumps @ 30″/24″

3 rounds of:
30 sit ups
4 rope climbs

J.V.
5 rounds of:
5 back squats @ load for a 5 rep heavy
10 single arm dumbbell  rows @ load
*2:00 rest between rounds

as many rounds and reps as possible in 10:00 of:
1 dead lift
1 hang power clean
1 front squat
1 push press
* load @ 115#/75#
* 5 burpees every time the load hits the ground

F.
3 rounds of:
8 back squats
8 shoulder to over heads @ dumbbells
16 kettle bell swings
* technique determined load on all lifts

as many rounds and reps as possible in 10:00 of:
5 man makers @ dumbbells
100 meter run

IMG_0248

Nov
8

11 8 15

7 rounds for time of:
7 deadlifts
7 hang power cleans
7 thrusters
load @ 95/65CAM05657

Nov
7

11 7 15

REST DAYCAM05922

Nov
6

11 6 15

CAM05916

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