CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jul
9

7 10 16

21 scientific facts that will motivate you to exercise when you really don’t want to

1 round for time of:
100 meter run
10 muscle ups
200 meter run
20 handstand push ups
300 meter run
30 overhead squats @ 45lbs/35lbs
400 meter run
40 sumo deadlift high pull @ 45lbs/35lbs
500 meter run
50 pull ups
600 meter run
60 burpees 
700 meter run
70 kettle bell swings @ 35lbs/53lbs
800 meter run
80 push ups
900 meter run
90 thrusters @ 45lbs/35lbs
1000 meter Run
100 air squats
*scale as needed

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Jul
9

7 9 16

REST DAT

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Jul
8

7 8 16

21 Best Ways to Prevent and Cure Sore Muscles

1 round of:
burgners

1 round of:
skill transfer exercises

7 rounds of:
3 hang squat snatches

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Jul
6

7 7 16

31 – Robert Porter and his coach Patrick Flannery on losing 90 pounds with CrossFit and finding the right community for you – Julie Foucher | Reebok CrossFit Games Athlete

 

5 rounds for time of:
50 double-unders
15 squat cleans @ 45lbs dumbbells/kettle bells
15 burpees
50 double-unders
*2 minutes

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Jul
5

7 6 16

Tips on how to stop a cramp from a US Olympic triathlete

1 round for time of:
75 pull ups
500 meter row
75 push ups
500 meter row
50 pull ups
500 meter row
50 push ups
500 meter row
25 pull ups
500 meter row
25 push ups
500 meter row

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Jul
5

7 5 16

Why Your Random Eating Schedule Is Risky for Your Health

as many reps as possible in 20 minutes of:
15 clean and jerks @55%
rest 1 minute
15 clean and jerks @ 60%
rest 1 minute
15 clean and jerks 65%
rest 1 minute
15 clean and jerks @ 70%
rest 1 minute
15 clean and jerks @ 75%
rest 1 minute
15 clean and jerks @ 80%

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Jul
3

7 4 16

Recovering Nutritionally From Hard Workouts

Schedule Update: Box is closed today

Enjoy a leisurely walk today. There will be a full four days of programing coming up, Tuesday through Friday.

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Jul
3

7 3 16

9 Simple Ways to Eat Protein at Every Meal

Schedule Update: Box is closed today.

Run 5k

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Jul
2

7 2 16

REST DAY

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Jul
1

7 1 16

 

You’re Probably Lying To Yourself About What Eating In “Moderation” Means

5 rounds of:
2:00 of triple-unders
1:00 of handstand walking
2:00 rest

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