CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
12

5 13 16

Junk Food Wrecks Your Body

1 round for time of:
“JONAH LOMU” (inspired by)
800 meter Run

44 wall ball shots
44 kettle bell swings @ 53lbs/35lbs
11 ground-to-over-head @ 135/95 lbs

11 thrusters @ 135/95 lbs
11 handstand push-ups
11 hang squat cleans @ 135/95 lbs
11 chest-to-bar pull-ups
11 shoulder-to-overhead @ 135/95 lbs
11 back squats @ 135/95 lbs
11 power cleans @ 135/95 lbs
44 wall balls @ 20/14 lbs
44 kettlebell swings @ 53lbs/35lbs
800 meter run
20160503_184700

May
11

5 12 16

Working out while 9 months pregnant: CrossFit competitor shuts down shamers

4 rounds of:
12 shoulder shrugs
8 romanian deadlifts
12 single arm dumbbell rows
8 bulgarian lunges 8r/8l
* increasing load or reps

1 round for time of
“Dirty Thirty” 
400 meter run
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
400 meter run
20160503_191022

May
10

5 11 16

Can exercise cure depression and anxiety?

active recovery: open gym 

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160419_175436-2

May
9

5 10 16

New Haven police implement CrossFit into training for officers, recruits at academy:cf

3 rounds of:
1 muscle snatch 
8 dumbbell presses 
*@ increasing load 2:00 per round

3 rounds of:
1 hang power snatch 8 dumbbell presses
*@ increasing load 2:00 per round 

3 rounds of:
1 power snatch @ increasing load
6 ring dips
*2:00 per round

“Randy”
1 round for time of:
75 power snatches @ 75lbs/55lbs

20160419_190942_HDR

May
9

5 9 16

Sugar: In Sickness And In Health, Until Death Do Us Part

3 – 5 rounds of:
5 pull ups

10 push ups 
15 squats
3 – 5:00 time cap

4 rounds of:
8 bench press
8 bent over rows
16 v – ups

“Helen”
3 rounds  for time of:
400 meter run
21 kettle bell swings
12 pull ups

cash out:
to be determined

20160419_191424

May
7

5 8 16

The NSCA Sues CrossFit To Silence The Truth:cf

every minute on the minute:
3 – 5 burpees 
as many reps as possible the remainder of the minute of:
clusters @ 115lbs/75lbs until you’ve completed 75 reps
*scale as needed

3 rounds for times of:
15 box jumps @ 20″
30 russian kettle bell swings @ 53lbs/35lbs
30 double unders
15 box jumps @ 20″
*2:00 rest between rounds

20160419_180343

May
7

5 7 16

May
5

5 6 16

Why Aren’t We Talking About Mental Health and Obesity?😮

wod:
“Frannie”
*details to be posted on white board

20160324_092143

May
4

5 5 16

I Survived 6 Weeks Of CrossFit As A Plus-Size, Body-Positive Person:cf

4 rounds of:
12 shoulder shrugs
8 romanian deadlifts
12 single arm dumbbell rows
8 bulgarian lunges 8r/8l
* increasing load or reps

“fight gone bad”
3 five minute rounds for reps of:
1:00 wall ball shots
1:00 sumo dead lift high pulls
1:00 box jumps
1;00 push presses
1:00 row @ calories
*details to be posted on white board

20160324_091936

May
4

5 4 16

Embrace Individuality: Find Your Best Lifting Technique:es

active recovery/open gym/make up wod

400 meter jog or row
1:00 active mobility
400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing
20160113_181200-2

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